Episode 4:

In this Episode, Dr. Little talks about Self Sabotage: The endless number of ways that we try to solve a problem in the moment but end up wreaking havoc on our long term goals or health. Dr. Little shares two examples of women she has worked with, Mary and Jessica, who engage in emotional eating and online shopping, to help manage their feelings.

Dr. Little shows a 3-step process for breaking the cycle.

• Step One: Increase awareness through journaling to better understand all of the situations, thoughts and feelings that trigger the urge.
• Step Two: Look for Patterns. After journaling for a few days or a few weeks, notice what patterns emerge that frequently trigger your urge. The key is to try to notice the thoughts that are triggering the feelings.
• Step Three: Brainstorm and implement behavior changes to modify the thoughts. Although this may sound simple, it can often be challenging because it is necessary to fully understand all of the variables that are contributing to the thoughts, and this takes mindful awareness and an openness to change.

Dr. Little also shares an important life philosophy, cultivated by DBT, that “Everyone at every moment is doing the best they know how.” She shares why this life philosophy is essential to understanding and making behavioral changes.

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