Relapse
Slipping back into old patterns is part of almost every change – what matters isn't the slip itself, but how quickly you carry on.
Ausführlich erklärt
A relapse is a return to old patterns – and it's part of practically every change, whether it's about eating, exercise or smoking. The psychologist Alan Marlatt, who shaped relapse research, distinguishes between a lapse (one evening, one meal) and a true relapse (weeks back in the old pattern). Whether one turns into the other is decided in your head.
The dangerous moment isn't the pizza but the thought afterwards: “Well, nothing matters now anyway.” Researchers call this the what-the-hell effect. One piece of cake turns into the whole day, the day into the week. Yet the maths is simple: a big meal might be 1,000 kcal more than planned – with a deficit of 500 kcal a day, that's two days, not a disaster. It's only giving up afterwards that makes the difference.
What helps: first, know the situations in which it usually happens – stress, tiredness, parties, holidays, arguments – and have if-then plans ready for them. Second, don't try to make up for a slip: no starving the next day, no punishment workout. Just eat your next normal meal. Third, treat the slip as information: what triggered it? What would I need next time?
And fourth: talk to yourself kindly. According to studies, people who berate themselves are more likely to keep eating. If you say, “That was a tough day, and I'll carry on tomorrow,” you're already back on track. The same goes for families: when a week of fast food and sofa time is over, there's no blame, just a fresh start together – for example with a trip to the farmers' market on Saturday.