Shape your thoughts: Re-shape your body
Susan Mendelsohn
If thoughts are food for the mind, positive thinking is just as important as healthy eating when you are trying to lose weight . The classic example, ‘Is the glass half empty or half full?’ demonstrates clearly how the way we perceive a situation can be either positive or negative. The same situation seen in a different frame of mind can produce a totally different meaning.
Psychologists are now calling this idea of controlling negative thinking thought framing. It’s about finding ways to help set limits on our tendency to obsess or dwell on the negative. This is a dangerous and counter-productive habit and robs us of choice.
Most decisions we make are motivated by either fear or hope. These are the two primary factors that drive our behaviour and mold our thinking. While thoughts of fear and apprehension ("I’ll never be able to stick with this diet!") create a negative frame of mind that leads to frustration and failure, thoughts of hope ("I will achieve my target weight!") create positive thinking and the power to achieve your personal goals.
The way you think about the things that happen to you has a direct impact on your mood and your sense of power. Reframing your thoughts can change your confidence in your ability to lose weight. This is a very powerful method to help you succeed. Framing your life in a positive light allows you to be constantly in touch with the proverbial silver lining that lurks behind every dark cloud.
How to Reframe your Thinking
Thought Awareness
Thought awareness is simply taking the time to observe your thoughts. Do this especially when you are under stress. This allows you to become aware of the thoughts going through your head. It is best not to suppress any thoughts - just let your 'stream of consciousness' run it’s course while you pay attention.
Watch for negative thoughts. These can be so fleeting that we barely perceive them and can be difficult to notice. Examples include:
- worries about how you appear to other people
- a preoccupation with the symptoms of stress
- dwelling on consequences of poor performance
- self criticism
- feelings of inadequacy
- feelings of lack of control
Make a note of the thought, and then let the stream of consciousness run on.
Thought awareness is the first step in the process of eliminating negative thoughts - you can’t conquer negative thinking if you don’t notice it.
Once you are aware of your negative thoughts, write them down and review them. Check whether the thoughts are well founded. Take a step back and decide objectively whether there is any truth in what you have been thinking. Often you find that there is not and they only exist and persist because you simply haven’t noticed them before.
Positive Thinking
You may find it useful to counter negative thoughts with positive affirmations. You can use affirmations to build confidence and change negative behaviour patterns, like comfort eating for example, into positive ones.
The affirmations that you use must be relevant to you. Here are some examples to help you choose:
- I can lose weight
- I can achieve my goals
- I am completely in control of my life
- A mistake is an opportunity to learn
- I am a valued person in my own right
Firstly decide what weight loss goals you can realistically achieve, and then use positive thinking to reinforce these. For example, you know from past experience that losing weight takes enormous will power. Reframe this – I am looking forward to the challenge of losing weight and the opportunity to achieve my goals. I know it won’t be easy but it’s my choice to lose weight and I can do it.
It will take time and energy to train yourself to reframe your thoughts and the same applies to losing those extra pounds. They both go hand-in-hand however and changing your frame of mind goes a long way towards changing your shape. All things are difficult before they are easy.
