The Psychology Behind Your Health Decisions

By Psychologist Dr. Molly Sherb

While January is a time of new beginnings, it doesn’t necessarily equate a new year with a new you (you’re already amazing). Every day—regardless of the month—brings opportunities for growth in a positive direction. So, as you start another year of good health, we’d like to encourage you to look at what motivates you, as well as the challenges that might affect your choices in 2023.

There are multiple factors that impact every decision you make each day. And when it comes to the decisions that impact your health, your reasoning might be as varied as your issues. Does fear drive you to make excuses instead of doctor’s appointments? Do you prioritize other people and their needs above your own? Are you unsure how to shift your mindset from one that’s reactive to one that’s preventive (e.g., creating a health plan with your provider before you have an acute issue)?

Looking at the decisions you make and diving into the “why” behind them can help you redirect to a healthier path where needed. In this blog, we’ll narrow our focus to three hot health topics of the season—eating habits, substance use, and sleep. We’ll show you how the choices you make have power over how you feel, and share strategies for keeping your balance.  

Eating Habits and Substance Use

Decision-making

Your approach to food and substances can be the result of many things—an emotional state, finances, too much (or too little) time, or familial and cultural influences. Food and substances can also be used as a coping mechanism in order to feel better in the moment, or to mask overwhelming or difficult feelings.

Strategies

When eating, mindfully use all of your senses to bring yourself into the present moment. For example: What do the crackers you’re eating look like? What color and shape are they? What do they smell like? What do they sound like as you chew them? 

When you eat without thinking, it’s easier to overindulge. Paying attention can help you focus on eating intentionally rather than mindlessly (which can contribute to overeating).

When you feel an urge to overeat or use substances, take a moment to try and identify the emotions that might be triggering you. Instead of indulging, refer to a list* of all the things in life that make you feel better. Include people, places, and activities like calling a friend or going for a walk—and then choose one of these coping mechanisms before reaching for food or substances. 

*It’s important to create this list when your stress levels are lower so that you are able to make as comprehensive a list as possible. The larger your toolkit for managing stressful feelings, the less likely you will be to engage in unhealthy patterns to cope.

Sleep Patterns

Decision-making

For many people, getting a good night of sleep is not as simple as just closing their eyes at night. Sometimes poor sleep quality is due to your environment or behavior—both of which can benefit from small changes. A few things that can negatively impact sleep are:

1. Engaging in stimulating activities before bed
2. Sleeping in other areas besides the bedroom
3. High caffeine intake, heavy meals, or substance use close to bedtime
4. Anxiety around sleep (or worrying about not getting enough of it)

Strategies

1. When possible, create a transitional bedtime routine. Include things like meditation, a warm bath, hot tea (caffeine-free), yoga stretches, etc. In time, this will cue your body to wind down and prepare for sleep.
2. Try to create a peaceful bedroom—and only sleep there. Eliminate clutter, dim the lights, and lower the temperature in the room. Your body will start to equate being in your room with going to sleep.
3. Avoid caffeine, heavy meals, and substance use before bed, as they can all make it harder to fall (and stay) asleep. 
4. Reframe your thinking around sleep. Anxiety tells you that if you don’t get enough sleep, you won’t be able to function. But the reality is, you can function with poor or limited sleep—you probably have in the past and you can do it again. (Of course, if you are driving, operating heavy machinery, or doing anything where reduced sleep can pose a safety risk to you or others, getting high-quality sleep is non-negotiable.)

If you find yourself overwhelmed by the decisions you need to make regarding your health, we are here to help. Make an appointment with your primary care physician, mental health therapist, or health coach to create a plan today.

Lifestyle Support from The Health Center

We’re here to support your health goals this 2023. Schedule an annual exam with one of our primary care providers to discuss your health goals and create a plan of action to support your optimal wellbeing. Members can visit The Health Center website or call 646.819.5100 to schedule a visit today.