I had a nice little victory yesterday, during my run. I went out for a 6.4 mile run around the block. It was early, and already hot and muggy. I am wearing my hydration vest, since this is a bit longer run, and I wear the vest on any run over 4 miles, to just get used to the weight.
As I ran, I realized I didn't feel that good. I did have a quick snack of a graham cracker and peanut butter a few minutes before leaving the house, but the calories on Sunday had been earlier in the day. Also, I was sucking both air bubbles in with water with the tube on the hydration vest. I was getting air in my stomach, which seemed to make the water bounce around and really nauseaute me. So I felt like crap. But it's a loop, so on I went.
I was about mile 6, and thought " what a bad run".
About two steps later, I had another thought. No, it wasn't a bad run. I felt bad, that's for sure. Physically. But the run was fine, especially since I finished up in around the exact same time that I always run this loop. I felt bad, and had an uncomfortable run due to feeling nausea, but the run itself was fine. I immediately felt emotionally better about the run, and much brighter about the oncoming day.
This is called reframing. Weight Watchers uses this as a teaching tool.
To reframe, step back from what is being said and done and consider the frame, or 'lens' through which this reality is being created. Understand the unspoken assumptions, including beliefs and schema that are being used.
Then consider alternative lenses, effectively saying 'Let's look at it another way.' Challenge the beliefs or other aspects of the frame. Stand in another frame and describe what you see. Change attributes of the frame to reverse meaning. Select and ignore aspects of words, actions and frame to emphasise and downplay various elements.
So instead of labelling "the run" as a negative factor, as "bad" I put the negative thought where it belonged, just an honest description of how I felt. I hardly ever feel ill on a run, and hardly ever have nausea. But there's certainly nothing wrong with stating "wow I feel like crap, like I feel like puking". But that took the negativeness, (and like the run was a failure in some way) out of the run. I then felt very good about the run! Despite an upset stomach!
As an aside, I felt fine after the run.
Oh! As a postscript, I DID pick up the handweights when I returned home. I did one set of three excercises for my upper arms, really just to see how my right shoulder would fill. So I think, by calling myself out, helped!