Part 4: Create a Helpful Environment

Face Unsupportive Situations

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Apply the suggestions in the table below to your challenges. Not all strategies will be right for all scenarios. You can turn a negative situation into a positive one for everyone.

•  Let others know what your goals are and why you are working to achieve them.

•  Model trying new foods and being open to new tastes.

•  Reduce the amount of time spent with negative people, if possible.

•  Describe your efforts as a lifestyle change rather than a diet.

•  Share how you are doing things differently this time if you have struggled in the past.

•  Let supportive people know how much their support means to you. Send a sincere thank you card, email, or share a kind word in person. They will likely help you again.

•  Enjoy treats every now and then. Plan to have a small amount. Don’t let guilt rob you of enjoying the treat!

When "Just a Little" Doesn't Work

Make Unhealthy Habits Less Convenient

It Takes a Village

Build Support at Home

Build Support at Work

Social Media for Support

Support Isn't Supportive

Be Assertive

Use the L.A.D.D.E.R. Technique

Practice Assertiveness

Unsupportive Situations

Say Nice Things to Yourself

Dispute Unhelpful Thoughts

Rational Thinking

Banish Black & White Thoughts

Control Catastrophic Thinking

Create Self-Enhancing Feelings

The Power of a Phrase

Review and Prepare

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