Weight Control Begins With Your Self-Talk
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What is Self-Talk?
- Mayo Clinic defines it as: the endless stream of unspoken thoughts or conversations that run through your head
- They can be positive or negative, rational or irrational, reality or wishful thinking
- Most importantly, you have the immediate ability to change your personal self-talk
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Cognitive Behavioral Theory
- Self-talk or thinking about events usually causes feelings.
- Monitoring and changing one's self-talk assists in changing one's feelings and behaviors.
- Cognitive Triangle
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Commom Reasons to Eat
- The struggle is internal. Are you bored, had a bad day, have cravings, are worried or frustrated, deserve a reward, seeking pleasure, or feeling lonely, etc.?
- Go ahead, eat more, it will make you feel better, one tells oneself.
- What about nutrition? Most animals eat only to maintain health and nutrition.
- We eat to fulfill the body's needs and overeat to fulfill the mind's needs.
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Appropriate Self Talk
- Event: you are standing in the middle of the road and a car is coming quickly towards you.
- Self-Talk: I am in danger.
- Feeling: Appropriate fear and anxiety.
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Grace's Negative Self-Talk
- Event: i cannot believe they broke up with a three sentence text.
- Self-Talk: I must not be good enough. If only I was better. What am I going to do?
- Feelings: Sad, depressed, anxious, frustrated, lonely, self-loathing, etc.
- Behavior: Not go to work, stay home, ate a bunch of unhealthy food and feel even uglier
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Grace's Positive Self-Talk
- Self-Talk: It is probably a positive event that he broke up with me sooner rather than later. It appears he does not really appreciate me. Since our relationship was meaningful, he must be feeling pretty down about himself.
- Feelings: Mildly annoyed without strong, disturbing feelings, physical reactions or desire for comfort food.
- Behavior: Took a shower, made a healthful salad, drank water and chose to have a healthful desert.
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Identify Self-Talk
- Think about a time when you may have overate or ate to comfort yourself.
- When you are distressed, do you reach for comfort food or overeat?
- If so, can you identity what you were thinking or told yourself?
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Techniques to Change Self-Talk
- Use image of stop sign to change negative internal dialogue.
- Do you like to hear negative things about friends or family? Why say unfavorable things about yourself?
- Use encouraging language to yourself to promote yourself.
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Map Your Plan
- Examine how you speak to yourself about your eating habits.
- Monitor your self-talk because it creates your world.
- Understand where you are and imagine how much more positive your self-talk can be.
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Techniques to Change Self-Talk
- Write down positive things for which you are grateful
- Learn a mantra, count to 10, breathe deeply, think of your paradise, relax your body
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Develop New Interests
- Get out, call someone, pamper yourself, work out, watch comedy, indulge in or develop new hobby, take a bath, read a book, play music, sing songs, dance, swim, do photography, smell the roses, write in gratitude journal, scrapbook, purge possessions, go for a drive, craft, draw, paint, sculpt, work on car, go fishing, build birdhouse, go for a walk or hike, ride a bike, go bird watching, join a group and volunteer etc.,
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