[Bite of balance] Cycle of destruction

Are you ready to break free from the vicious cycle of self-destructive behaviors? Buckle up as we delve into the world of habits that, while seemingly harmless or an immediate relief, end up causing more harm than good. From the relatively benign act of hitting snooze multiple times to the more detrimental neglect of self-care, we're going to strip down these behaviors to their roots. More importantly, we'll be shedding light on the immediate gratification that reinforces these harmful routines and why our brains latch onto them, especially during tough times.

Live group recommendation based on this episode: Creating healthy habits

Date:  11/21/23  Time: 11am est

Description: Habits are crucial to self-improvement, and the value of good habits and the cost of bad ones have significant impacts on our lives.

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Cabana content recommendations based on this episode:

• HALT Method
• Self-destructive behavior exit plan

This week’s source notes:
self-destructive behaviors
https://www.choosingtherapy.com/self-destructive-behavior/
self-destructive behaviors, why do we do it? https://www.healthline.com/health/mental-health/self-destructive-behavior

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Transcript

Speaker 1: 0:00

This is Bite of Balance, your weekly snack size therapy sesh. I'm your host, christine, and this week we chatted about self-destructive behaviors. You know those habits we sometimes fall into that seem to sabotage our own well-being. You know what I'm talking about. Well, no need for small chat, let's get started. So what exactly are self-destructive behaviors, you ask? Well, they come in all shapes and sizes. It could be something as simple as hitting the snooze button one too many times in the morning, or going through a pint of ice cream when you're feeling down. But it can also be more serious, like excessive drinking, self-harm or even neglecting self-care entirely. The thing about these behaviors is that they usually start as a way to cope with stress, pain or difficult emotions, but over time they can spiral into habits that do more harm than good.

Speaker 1: 0:58

Let's take a second to dive into why we engage in these self-destructive behaviors, especially if we know they're not good for us. Well, it's all about that instant gratification. When we're stress or hurting, our brain screams for a quick fix, something that will make us feel better right now. And guess what? Self-destructive behaviors often provide that instant relief, even if it's short-lived. Here's the kicker. These habits can create cycles. You engage in the behavior to feel better temporarily but then feel worse about yourself in the long run. It's a vicious cycle, like a bad Netflix series that you can't seem to stop binge-watching. But fear not, we're not here just to diagnose the issue. We're also going to talk about some solutions. So let's chat about how to kick these behaviors.

Speaker 1: 1:45

First of all, you have to recognize the triggers to the behavior. What leads you down the path of self-destruction? Knowing your trigger can help you make healthier choices. Next, you have to find something to replace it with, preferably a healthier alternative. Replace that midnight snack with a cup of soothing herbal tea, or that impulse to overwork with a walk in the park. And don't forget, reaching out to a friend or professional can help provide a healthier way to cope with difficult emotions.

Speaker 1: 2:14

All right, before we go, I want to give you a tool. So, when you're feeling these self-destructive patterns kind of coming, try to create a self-destructive exit plan. When you catch yourself in the act, pause for a moment and ask yourself what can I do right now to break the cycle and choose a healthier option? Having a plan in place is game changing and it takes out the cognitive load of having to think about what to do when your brain really wants that instinct gratification. All right, that's a wrap on today's bite. Remember we're all works in progress and it's okay to stumble. The important part is getting back up and making those healthier choices that bring you peace and balance. Until next time, mind your health.