Is it time to change the recording
Most of us have a ‘tape’ we play in our heads. This tape is like a running commentary that judges us for what we eat and how we look. It also tends to tell us what type of a person we are. A lot -and even all - of what our tape tells us, may not be true or rational, but it’s so internalized, that often we don’t even realize it’s happening. Unfortunately, negative self-talk can destroy our self-esteem and throw up a barrier to change and recognizing our self-worth.
Catching the recording: Reflecting, recognizing, and confronting what we say to ourselves in our heads (or out loud!) about our food choices and ourselves with regards to food and eating. The trick is not to punish yourself when you recognize the thought rather, thank it for reminding you to focus on health and let it know you don’t need it anymore, send it away!
Change the message: Work on a new way to think about food. Food is the sustenance that allows us to feel energized, positive, and allows us to do the things we want like playing and exercising, travelling, visiting our friends and family and being able to go on adventures. Consider a new message for yourself!
A few examples of more helpful messaging around food are:
This pasta is going to give me a lot of energy to keep going during my busy day
I enjoyed that piece of cake, and the company I ate it with. We had a great time, and part of life is eating delicious food around family and friends.
I ate a bit too much last night, but occasional overeating is normal. I’ll just go back to my regular eating habits, and move on with my day.
The following activities can help you on your journey to creating a new relationship with food!
Answer the following questions:
For at least 5 days, write down everything you tell yourself about yourself related to eating.
Are these thoughts rational?
Are they in your words, and your voice, or someone else’s?
Write down any proof you have that these words are true.
Do they serve you?
How are they affecting you?
How would you feel if the words were positive and supportive?
How can you confront these words with the truth about you?
Write down a rebuttal that confirms your power over your negative self-talk.
When you feel yourself starting to slip back into your tape, repeat these positive words instead.
Remember, life is a journey. Your mindset on food has been solidified over decades of comments, social and cultural experiences, media, and much more. Change takes time but sustained change means consistency. Commit to the activity above and if you are not journaling, consider adding journaling and a small reflection on your mindset with food to support the change.
You are not alone, healthy eating is important for perimenopause and menopause. How you think about food is a foundational element to eating healthy. PAUZ can help you with access to resources, Dieticians, and lifestyle coaching.