Module 11: Managing Triggers Participant Guide

Session Focus

Identifying and changing behaviors associated with triggers can help prevent or delay type 2 diabetes.

In this session, we will talk about:

  • What a trigger is and how we create and re-create patterns connected to grocery shopping, eating, and sitting still

  • Common triggers for grocery shopping, eating, and sitting still and ways to change unhealthy patterns associated with these triggers

  • Your own triggers that lead to overeating or less healthy choices

  • How emotions and cues lead to your food choices and eating patterns

You will also make a new action plan!

Tips:

  • Instead of buying treats for your loved ones, show your love in a healthy way.

  • Try not to snack when you watch TV. Avoid eating out of large containers and bags. Get yourself a single serving.

  • Reduce the time you spend sitting. Get up and move around during TV commercials or every 15 minutes, walk up a flight of stairs, or walk around the house every 30 minutes or so.

About Triggers

Marta’s Story—Part 1

Marta just learned that she’s at risk for type 2 diabetes. She knows that taking small steps to change her eating patterns and adding more movement to her day can make a big difference in reducing her risk.

On a typical workday, Marta gets up at 5:30 in the morning. As soon as she enters the kitchen, she starts making coffee. Just the smell helps her wake up. Then she warms up a pastry to dunk in her coffee.

By 3 in the afternoon, she’s getting drowsy again. So, she stops at the coffee machine in the staff lounge. Her friend Adam is usually in the lounge at that time too, so she spends a few minutes chatting with him. At the vending machine, she buys herself another pastry to dunk in her coffee. Later that evening, Marta needs to unwind after a stressful day. So, she curls up on the couch with her partner and watches TV. During one of the commercial breaks, she grabs a bag of chips and a couple of beers. Spending time with her partner, laughing together, and having a beer is one of Marta’s favorite parts of her day. Sometimes, she’s so tired that she falls asleep in front of the TV, making it even harder to get up the next morning.

Patterns that Marta has Created in Her Day

Marta’s Story—Part 2

Marta takes action to manage her triggers to help her engage in healthier behaviors. For example, instead of falling asleep in front of the TV, she is going to bed at a regular time each night, so she has more energy when she wakes up. She still loves the taste and smell of her morning coffee, as well as having some time to collect her thoughts before she starts her day. But instead of having a highly processed pastry for breakfast, she has some quick oats with a teaspoon of maple syrup, some fresh blueberries, and a few walnuts.

Marta still likes seeing her friend Adam in the staff lounge. They’ve started taking a 10-minute walk around the block when the weather is nice. That way, they can get out of the office at least once a day, and they can also tell funny stories about their coworkers. Marta also stopped going to the vending machine at work. Instead, she brings cut veggies and dip, a small piece of fruit, or cheese and crackers for her afternoon snack.

Marta still watches TV to unwind after a stressful day, and she really enjoys this time with her partner. But before they sit down for TV, they have started going out and taking a 20- to 30-minute walk, or when the weather is bad, they lift weights after dinner. Now that she has been doing this for a few weeks, they look forward to this time talking about their day and laughing together. Marta also has 3 cups of popcorn and a light beer for her evening snack instead of chips.

Marta was able to keep the healthy parts of her patterns while making small changes. As she practices those small changes, they will begin to feel more and more comfortable to her.

Common Triggers

Grocery Shopping, Eating, and Sitting Still Triggers

Common grocery shopping triggers:

  • “When buying groceries, I see candy at the checkout counter and put some in my shopping cart.”

  • “When I receive store emails with coupons and sales, I can’t turn down a good deal. I eat and buy whatever is on sale.”

Common eating triggers:

  • “When we go out to the movies, we always get a big tub of popcorn to share, plus some soda.”

  • “I can’t walk by the taco truck on my lunch break without stopping and getting some.”

  • “When I hear the ice cream truck, I buy an ice cream bar.”

  • “My family gets a pizza every Friday night.”

  • “I always have something sweet after dinner.”

  • “My friends and I always have chicken wings, beer, and chips while we watch the big game.”

  • “After church, my women’s group has coffee and donuts.”

Common sitting still triggers:

  • “My friends and I sit together in the cafeteria every day during lunch.”

  • “I always play video games after work.”

  • “My family plays board games all Saturday afternoon.”

  • “When dinner is over, it’s time for TV.”

Changing Behaviors for Grocery Shopping, Eating, and Sitting Still Triggers

Directions: Work with your group to identify other triggers associated with grocery shopping, eating, and sitting still. Record additional triggers in the left column under “Add Your Own.” Then, brainstorm ideas for ways to form new behaviors for each trigger. Record your ideas in the “Ways To Form New Behaviors” column.

My Triggers

Directions: Below are examples of patterns to change, triggers associated with those patterns, and ways to change those patterns. In the space provided, complete the table as it applies to you. What patterns in your life do you want to change? What triggers those patterns? Finally, think about what you can do instead to avoid repeating the same patterns.

Emotions and Cues Lead to Choices

Directions: Here are some common cues and feelings that often lead to unhealthy food choices. Take some time to think about an eating habit or choice you want to change, why you would want to make this change, and what you are going to do to change it.