5 rewards that aren't food!

Audrey Tang | Wednesday 20th April 2022 11:45am

Having had The Appetite Doctor - Dr Helen McCarthy (author of best selling "Retrain Your Appetite") in The Wellbeing Lounge this week, I thought I would offer 5 tips for giving yourself a happiness reward...which aren't food related!! To listen to Dr Helen's tips and tools for intuitive eating, and why conventional diets don't work: LISTEN AGAIN

1.Don't fall prey to the “Wait” problem

Too often we put in barriers eg “weight loss” or “that promotion” or “finding a partner”  as the “thing we have to do before we can get on with our lives”…this simply has the effect of making those goals, obstacles to our happiness.  Not only that but it creates a state of perceived desperation which makes us more susceptible to “quick fixes” or extreme measures which never end well.   Happiness is a state not a goal.  If we focus on living life to the full – those goals often become a bonus to living our best life.

2. Get out!!

Getting outside also has huge benefits for our mental health – the fresh air helps clear our lungs, but also the sunlight naturally stimulates the production of vitamin D which also assists our immune system – and the sun as well as exercise in it can help produce endorphins (our body's natural pain relievers) as well as serotonin (which helps regulates our sleep and appetite) and dopamine (the “feel good” neurotransmitter).  Not only that but if you're going out there with friends, you're likely to also be producing oxytocin – the bonding hormone giving you the feeling of the warm and fuzzies

3. PLAY for play's sake. 

Have you played today? Research shows that yes, you will indeed benefit from a sense of enjoyment and laughter (which in turn helps relieve pain, and even burns calories); you may unlock greater creativity especially if you are using your imagination; and maybe it'll deepen the bond with those you're playing alongside...) But in a world where adults seem to need rules and reasons to play – playing for play's sake might be a tall order - so try these ideas:

Imagination: Turn the following symbols into a drawing < / %

Social: Try to get the word "Penguin" into a sentence today...extra "points" if you manage it in the work context (Note: use that with care of course!!)

Challenge: Recite the alphabet backwards - and see how quickly you can do it

4. Declutter your commitments.

Ask yourself before taking something on - IS THIS REALLY MY RESPONSIBILITY?

You cannot save people from themselves. If it is within your power, you can signpost them, and be there should they need a cheerleader, but solving their problems stops you from working on your own, and can teach them to be dependant on you.

Try asking:

• HOW can I best help you?
• What would you like me to do?
• What have you tried?
• What are you trying to achieve?

These questions offer support, because you can then more effectively target your response while also returning the power back to the person asking. …and you can channel the saved energy from not getting involved in their psychodramas, into your own goals.

5. Appreciate the “little Wins”

Especially this year, reflect on the “little wins”.  Perhaps you didn't achieve the big goals you had set, but maybe you got to see some milestones of your children which you might have otherwise missed.  Perhaps you had good intentions to learn to play the guitar, but instead you contributed to your community through volunteering.  Recognise the gains as well as respecting any losses.

Dr Audrey Tang hosts The Wellbeing Lounge, Tuesdays 9pm - for all things mental health and wellness.

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