The Power in the way we Think

Posts tagged ‘mindset’

Eat food, not feelings

Each of us experience stress in different ways and I thought it might be a good idea to share some of these differences. There is no “one size fits all”. It looks different and feels different for everyone, even though there are some similarities amongst us. I would like to introduce you to Carlie, a mum and business owner. She knows what it’s like to be hit with real life and the curve balls that can be thrown at us. Here she shares a small part of her life and how she has worked to change some of the habits that creep up on us when we are in the middle of the messy stuff. Carlie has learned some great lessons through it all and now wants to share them with others. Check out her links below her story … 

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I’m an emotional eater from way back. I never really knew that I was, until my younger brother passed away. People were constantly bringing food over to our house. I would pick away at it, partly for something to do with my hands and partly to fill a void which could never actually be filled with food. Suddenly I was 9 kilos heavier. I certainly wasn’t obese, but you can definitely feel 9kgs difference in your clothes and I didn’t like it.

I realised that this was a habit I’d had for a long time. When I was feeling stressed I would find myself looking for ‘comfort food’. It’s funny how we say that in an almost affectionate way – ‘comfort food’. We give children a sugary ‘treat’ as a reward. Just the other day I was in a shop and the attendant could see that my toddler had been crying. He handed her a lollipop to make her ‘feel better’. Drowning our emotions with ‘bad food’ is something that is often ingrained in us from a young age.

Throughout the stress I was feeling following my brothers passing and my fathers subsequent break down, I knew the emotional eating was something I needed to get under control. I somehow convinced the doctor to prescribe me diet pills so that I could ‘reset’ my bad habit and start fresh. Looking back, it was just a different way of treating my body really badly. I lost weight but I certainly wasn’t healthy. And it’s pretty hard to be happy when you’re not healthy.

Over the years that followed, I began a journey which involved a whole lot of soul searching and many hours of research and learning about food, health and wellbeing. I was amazed at how different I felt once I shifted my mindset. I started looking at food as fuel, not as a reward or as therapy or anything else. It’s just there to give us energy and nutrients. Of course we should enjoy it, I love food and I eat lots of it! But I make healthy choices now. I have learnt to eat in a way that nourishes my body and makes me feel alive. I know which foods weigh me down and zap my energy, and I know which foods energise me.

Happy and free carlie guest post stress

As a busy mum, feeling energetic and positive is so important. I need to make sure I am looking after me so that I can respond to my cheeky monkey with positivity and patience. It’s also very important to me that I provide a good example for my daughter and help her to develop a healthy relationship with food. I want her to love her body and treat it well, even as she approaches hurdles in her life.

In those times when I am really feeling stretched or frazzled or slumpy, the times when I might have turned to junk food in the past, I now try to catch myself in that moment and take a different approach. Instead of turning to food, I turn to one of what I like to call my ‘happiness islands’. Everyone’s happiness islands are different, but mine include a walk in the sunshine, a dance around the lounge room to my favourite song, a long hot shower, a class at the gym, an afternoon nap, a massage or a trip to the hairdresser. I find that the lounge room dance party is a popular favourite as it can be done at the drop of a hat, and I can include my daughter. She has a ball dancing around with mummy, and we are both giggling by the end of it. It shakes up the energy, makes the mind shift gears and most importantly it gets the endorphins pumping.

Have a think about it – what are your happiness islands? Is there something you can do next time you are feeling stressed out that is constructive and energising for you? If you would like to learn more about healthy living, please have a look at www.morethanmum.com.au/whatson

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headshot carlie guest post stressCarlie Burton is the author of More Than Mum, creator of ‘Find the U in Mum’ as well as ‘Shine Like a Diamond’. She is the mother of a 15 month old little girl and lover of all things health, fitness and natural living.

www.morethanmum.com.au

www.facebook.com/morethanmumblog

www.instagram.com/morethanmum

www.shinelikeadiamond.com.au/yes

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Fake It Until You Make It

The language we use can be very powerful. It can mean the difference between getting what we want and being disappointed, over and over again. It can be the difference between experiencing joy and gratitude, or sadness and despair. We can wonder why things never go the way we want them to, or we can do something about it by taking small steps each day that lead us closer to our goal. Our chosen path is very dependent upon our mindset; the words we have in our heads, the things we tell ourselves. 

Cassandra Webb is an author. Tomorrow she will be appearing at an event on the Gold Coast, signing copies of her very first book. It took her a lot of effort, grit and determination to get to this point. She didn’t always believe she could do it, but by taking small steps each day, she has created her dream and made it happen. She has used the power of language to support her. This is the story of how she made it happen. 

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Life is all about attitude and mindset right? Confidence and self-esteem. What about for a writer, sitting alone in their little (in my case messy) office? Not long ago I came across the saying, ‘Fake It Until You Make it’ and I’ve been trying to live by it ever since. This is how.

If writing was my ‘job’ I’d have a start time, a finish time, and a certain standard of work in order to not get fired. At present writing doesn’t pay enough of the bills for my husband to allow me to call it my ‘job’. But I have a “three thousand words a day” goal. I sit down and work my butt off to achieve this goal every day. I sacrifice meals and T.V., sleep and evenings out to get the job done. Because one day I will make it, and writing will be my ‘job’, until then I’m just going to fake it.

A professional [insert your desired field] has a certain way of presenting themselves. Even an amateur soccer player still runs onto the field in all the right gear. So even though I’m not a ‘professional’ writer, time and consideration is still required before I sit behind my little stall at the markets. Yes, I’m ‘faking it’, but I’m not going to sell any copies of my book sitting at the markets in my swimwear unless my book involves swimming. The same goes for a job interview with a law firm. If you turn up looking like a mechanic fresh from under a car you’re chances of success are pretty low.

‘Faking it’ means trying to be the best you can, even when you think the limits are beyond you at the moment. It doesn’t mean slipping into a mindset that allows you to believe you are already the best there is. It’s a hard distinction that involves being your own best friend and worst critic at the same time.

If you could peep through my window when I’m editing you’d probably think I’m insane. According to me I’ve written a masterpiece, but everyone gets rejection letters and I’ll be crying and laughing and patting myself on the back whilst I hack up my beautiful literary baby and try to make the masterpiece worthy of a publisher. You can’t ‘fake’ good writing, but the professional attitude of someone who can improve through criticism? Yes you can fake that.

I signed up for my first big event this year. It’s called Indie Authors Down Under and it will be held at the Gold Coast on the 22nd of March. http://www.indieauthorsdownunder.com/

When I put my name down and secured my little stall three months ago I didn’t even have a book in print. The printed version was available through Amazon, but I didn’t have any copies to physically sell myself! I was drowning just in the idea of have to talk to so many people and try to ‘sell’ them something.

There was nothing for it. I could have let the opportunity pass or I could ‘fake it’. With the help of my local writers group we got together and held a market stall over the Christmas period. I needed to do a test or dry run. The same way some couples do a pre-birth rush to the hospital to check they know the way and how long it will take etc. I was nervous, and for those of you who don’t know me I suffer from anxiety so nervous is an understatement. I had muscle spasms running across my back, and an ache from the tension in my jaw, my hands were noticeably shaking and all I wanted to do was get out of there.

There was only one thing for it; I had to ‘fake it’.

I squared my shoulders, mentally told myself to smile, and began shaking hands. It wasn’t easy, but it also didn’t kill me and amazingly two fantastic locals purchased my book.

We all have a different idea of what exactly ‘making it’ means. Some successful writers have million dollar bank balances, others have the luxury of a household name or movie deals. And maybe all of the above would be nice, but even those writers who have ‘made it’ still feel like lounging around the house in their old socks with their hair undone some days and on those day’s even they have to fake it.

I’ll be ‘faking it’ on the Gold Coast on the 22nd of March, and if you happen to come along to the Indie Authors Down Under event I’d love to see you.

This is the event: http://www.indieauthorsdownunder.com/

And this is me: http://www.cassandrawebb.com/

 

The “battlefield” in your head

I’ve been thinking about this post for a little while now and what it needs to include. I have had a couple of people ask me for some tips on how to combat the battle they have in their heads about what they put in their mouths.

High fat, high sugar, high carb, versus low-fat, no sugar, whole foods.

Junk food versus healthy food.

Bad foods versus good foods.

Bad versus good.

This is a battle that I am more than familiar with myself. My weight has been “battle worthy” my entire life, and my mind the “battlefield”.

I believe that pretty much every diet program around promotes eating healthy foods and avoiding the unhealthy ones. Makes sense, right? But what constitutes healthy versus unhealthy? This is up for debate and it has certainly been a contentious one. The promotion of the diet programs and the huge amounts of media coverage seem to deliberately aim to impact our emotions. A lot of them would have us believe that the only way for us to live happily is for us to follow their program, whichever one that happens to be. We get told that the only way for us to control ourselves is to follow their program. In other words, to purchase their product. It is a selling tool.

This post is not intended to debate the effectiveness of such programs. Rather, it is to point out that in trying to convince you to purchase their product, they need to have you believe that you are currently doing the wrong thing. That by eating the foods you currently eat, you are making the wrong choices. And then by definition, purchasing their program will mean you can make the right choices.

Right versus wrong.

The thing is, when we start following the programs and we receive the message that we are making good choices by eating healthy foods, we set up a neural network in our heads (see previous post on this here) that is triggered every time we make a “bad” choice by eating chocolate or pastry or lollies (or whatever). And so begins a cycle of beating ourselves up and feeling guilty for each and every choice. The more we try to control it, the worse we feel. We end up feeling inadequate and unworthy, even for minor deviations from the plan.

There are those people who would suggest that the ideas associated with this way of thinking have become so ingrained in our society that even the idea of making a choice off the chosen program will have us believing we are inadequate. Really? An idea?? Since when have we been condemned for having a thought run through our heads? But isn’t that what many of us do?

If this sounds just a tad extreme to you, that’s because it is.learning new way to think

We start by feeling guilty for having a chocolate bar. We feel horrible about ourselves and start thinking that we have blown the diet so we may as well just give up. This leads to 2 large packets of potato chips. We feel guilty some more, believe we are completely useless, so we stop exercising, call ourselves all kinds of disgusting names and then reach for more food because it hurts so much!

Sound familiar?

You’re probably fighting a few things here. Firstly, you have a physiological addiction to all the foods you’ve been ingesting. The sugar, simple carbs, artificial sweeteners, salt. Our bodies go through withdrawal symptoms when we try to stop that cycle and it sends our brains into overdrive with cravings in an attempt to get “fed”. I am not an expert on this stuff and don’t profess to be, so I would suggest that if you want  more information on it do some research for yourself.

Secondly, as outlined in the previous post on firing and wiring neurons, you’ve got firmly entrenched neural pathways at play. It’s difficult to change these. Again, I am not an expert, so feel free to do some independent research, beginning with the books I have suggested in my previous post.

Thirdly, you’re fighting cognitive patterns. These are essentially a neural pathway your brain has created for the way you think. You eat the food and your brain automatically takes your thoughts to “I’m useless/worthless/hopeless because I can’t control myself”. It is a well-practiced pathway and I am sure you are used to its experience. It creates more feelings of inadequacy and suddenly you’re in the never-ending cycle you’re so used to.

So, what do you do about it?

My first suggestion is to think about things a little differently. So much of our energy goes into “good” versus “bad”. Healthy foods such as fruit and vegetables are in the “good” category, while chocolate and chips are in the “bad”. While it is human nature to categorise things, do we really need to do this for our foods? How is it helpful for us, when we go from “I ate some bad food and therefore I must be a bad person”? Does that way of thinking support us in achieving a happy, balanced life? Does it support you?

Why can’t we simply have one category: FOOD?

Or could we choose to have often foods and sometimes foods, the way they teach kids in schools? Or maybe use the traffic light system. Red light foods, orange light foods and green light foods?

Whichever categories we choose, they are just that. CATEGORIES.

Without the emotion attached.  You eat a chocolate bar. FULL STOP.  You eat some fried fish. FULL STOP. You eat a fried mars bar. FULL STOP.

So what? One chocolate bar or fish fillet or mars bar (or whatever) does not dictate how you live your life. One chocolate bar, fish fillet or mars bar does not dictate your happiness. One chocolate bar, fish fillet or mars bar does not dictate your worth. One chocolate bar, fish fillet or mars bar does not dictate what you put in your mouth for the rest of your life.

One chocolate bar, fish fillet or mars bar (or whatever), MAY influence the number on the scale you see when you step on it, but since that number is simply a reflection of your relationship with gravity (full stop) and could never EVER tell me about the amazingly wonderful person on top of the scales, why would you allow it to influence the way you feel about yourself?scale and worth

Instead, try thinking of them simply as choices. Sure you may choose the chocolate or fried fish. And it may even result in you moving a little further away from your goal number on the scales. The next choice you make to put something in your mouth could be a choice that may move you closer to that number.  And providing we are making more choices to move us closer than we make to move further away, we are overall moving closer. Correct?

One teeny tiny choice at a time, we can choose to end the battle and ultimately win the war (which, in my opinion, needs to be more about our internal happiness and is therefore more related to our self-talk rather than the number on the scale). Remember this. That number will never be able to tell you how incredible you are as a human being. And the simple fact that you are living and breathing means that you are worthy of that happiness. You are amazing, right here, right now.

let yourself be amazing

Whenever you catch yourself in the pattern of thoughts you are so used to, chances are you aren’t really aware of the things going on around you in your immediate environment. Does it feel like you’re kind of off with the fairies? It can be useful to practice some mindfulness activities. Engage your senses. Sight, touch, smell, hearing, taste. Mindfulness is about bringing your attention into the here and now. So to bring your mind back into the moment, try focusing on the things around you. If you are doing the dishes, pay attention to the feel of the water on your hands, or the cloth between your fingers. If you’re walking, note the smell of the flowers, the feel of the sun/wind/rain on your face. When you’re eating, slow down and really taste your food. Smell it. Feel the textures. Drink in the sight of it on the plate. Make it a real dining experience.

And sometimes, just be with yourself and sit in the solitude. Breathe. Commune with nature. Notice everything you can about the things around you. Focus on the way your breath feels in your lungs, pay attention to your chest or stomach rising and falling. Don’t try and change anything, simply pay attention to it. Be curious, without judging.

Don’t expect things to change immediately. Your brain will kick in with the automatic response again and again. It likes things to stay the same, so it will hit you harder with stuff when you try to make some changes. Persist with it when you catch your mind wondering, your brain is just doing its job.

 

Play with it and see how it goes.

mindfulness senses

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