Overindulged?

When was the last time you overindulged in food or alcohol? What were the reasons behind it? Did you have a bad day at work? Did you just need to forget everything and focus solely on the food or drink to distract you from real life and what is going on in your life. Or maybe it isn’t like that at all, instead you were having a great time and just forgot to stop eating or drinking. Easily done.

The next day rolls around and you wake up feeling terrible, not only in your body but in your head too. All you can think of is ‘why did I do that to myself?’ You feel awful, perhaps hungover, and not wishing to move at all as the thumping in your head will not go away. Or you are vowing to eat healthy going forward and throw all the ‘bad’ food away or to never drink again.

You feel guilty, ashamed and annoyed at yourself and make an agreement with yourself to not do it again. Until the next time. As long as these days are few and far between, be kind to yourself. We all do it from time to time and sometimes it is the opportunity you need to reset and move on. Maybe not the best way, but it can give us the nudge we need.

It’s a Sunday morning and you are feeling some or all of the above and know you need to get on with your day despite feeling as though there is an army marching through your head. So what can you do to let go of the self disappointment and move on? Here are 6 things to help you:

• Drink plenty water – this is the number one thing to do to help you feel good again. Water is the best thing by far you can drink when you are not feeling at your best. It will help with your hangover as well as food cravings as often we mistake hunger for thirst. Don’t down it, instead sip it. It will help you feel alive and more like your old self. Give it time, and after an hour or two you will notice. Just keeping sipping.
• Go for a walk. Stick the tunes on or your favourite podcast and get outside and walk. Go as far as you want and feel the benefits of the fresh air, nature and movement. I know if you are feeling rough, moving is a big challenge, but fill up a bottle with water and sip from it regularly and you will soon find it helps. If you do feel that bad, then drink plenty water first before heading out, but sip it and don’t down it otherwise you will likely throw it up on your walk. If it is a beautiful day, then why not find a spot to sit for a while and keep breathing in the fresh air. I know when I am feeling a bit blugh my body temperature runs hot, so being outside in the cool air is brilliant. It helps to calm your nerves too. If you feel anxious the day after drinking, then walking will help alleviate this jittery energy. See how you feel after your walk. Better?
• Focus on your breathing. This will help you if you are feeling anxious or have concerns about what you have done the previous evening. Get comfy, whether lying down or sitting cross legged. Yes, essentially we are meditating! Breath normal and then begin to focus on lengthening your out breath. To help with this, breath in to the count of 3 and then out to the count of 6. Don’t rush it, go slow. Acknowledge any thoughts that come up but don’t respond to them. Let them flow in and out and each time you feel distracted, slowly bring yourself back to the present to focus on your breath. Do this for as long as you wish.
• Eat a good balanced meal – forget what you ate or drank yesterday and focus on what will make you feel good today. If you aren’t sure what a balanced diet it use the plate method to help. Fill half your plate up with vegetables, a quarter of it with a protein, such as chicken, fish or beef etc and then fill the remaining quarter with complex carbs, such as brown rice, wholemeal pasta, lentils. It doesn’t need to be boring, cook your favourites so the meal is all the things you love on a plate. When you are feeling rubbish it is too easy to reach for all the food that is high in sugars or saturated fats, or order a takeaway and enjoy it but then feel guilty afterwards. Instead, help your body and mind by cooking. You don’t need to spend hours in the kitchen. Make a big bowl of salad to use over two to three days or cook lots of vegetable and portion them out to reheat when needed that week. By eating well, you will feel the benefits, not instantly but you will notice over time. Let go of previous days eating habits and focus on the here and now.
• Write down your thoughts and feelings – why do you think you overindulged? Was there a reason behind it or was it just getting carried away in that moment? You might be someone who loves to journal and write all your thoughts and feelings down and if you are that’s great, go for and see if you notice a pattern, how often does it happen? When does it happen? Is there a common reason why you over indulge? If this isn’t for you then just think about it instead. What can you do differently next time? How often does it happen? Think it through and see if that helps you.
• Curl up on your sofa – If nothing else, get your comfy clothes on and a cosy blanket and curl up on your sofa and watch your favourite movies or tv shows and spend the day being kind to yourself. If you have nothing to do, then do this. Don’t feel guilty, it’s your weekend so spend it how you wish. Give yourself a day off the housework. Maybe you’ll discover a new movie or Netflix series to get stuck into. Or you might have a wee nap which will help you feel better.

Overindulging happens so instead of focusing on what you did the day or night before, look at what you can do today to help yourself now and in the future.

Have a lovely day today, whether you are curled up on your sofa or are out walking. Do what you need to get yourself back to feeling like your old self.

Thank you for reading. Have a great week.

Love Emma xx