How To Be Confident And In Control
This conscientious, compassionate effort of analyzing your thoughts, feelings and actions will shift into an attitude of confidence and self control as your brain literally regroups. You will travel up the learning curve, with predictable dips and setbacks along the way (we are all humans, remember). View your set backs with compassion. This is not a contest where there is a finish line. This is a lifelong process where you will get better and better at identifying and restraining your binge voice. It does not go away, but it will become obedient.
So, what is your present plan for future overeating? You are being challenged here and now to take responsibility for your eating behavior, and to practice disciplined eating based on your intelligence and stubbornness. When you have practiced recognizing your binge voice and disputing it in the moment, that is, as you pass the cupboard; while you are cooking; while you are watching TV; you will have at your disposal the mechanism for healthy eating. When you hear that slick talk, “C’mon, let’s have a bite,” you can switch the wording to “IT, my selfish donkey brain, wants a bite, but I want to slim down and be healthy, so I’m going to ignore IT!!”
Once again, people have been overcoming patterns of self-defeating behaviors for thousands of years!! Let someone else’s success be proof that you can make it happen, too!! YOU CAN TAKE CHARGE. Are you finally ready? No half-hearted attempt will work. Remember, you are not incompetent, incapable or genetically doomed to take charge of your thinking and attitudes that are at the basis of healthy, appropriate eating. When you feel the struggle within you, it is only your old enemy having a hard time with its new master—you.
BE CONFIDENT!! Start today by journaling all the phrases and key words that your binge voice, “IT,” uses to sabotage your healthy eating plans. Next, write down all the disputes that will be coming from YOU (your neocortex). Then begin journaling about your future (only positive thoughts): what it will be like when the struggle in your head subsides, when the binge voice gets put in its place; what it will feel like to put healthy foods in your body; what it will feel like to moderate your eating; what it will feel like to have your pride and integrity back; what it will be like to slim down to your desired size; and so on and so forth. Enjoy the process of taking your health back. Good luck, and call with any questions or comments, (202) 744-4381.
Jane B. Cibel, PhD, CPT
www.psychfitinc.com