Building a positive relationship with food and your body
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They cannot harm us, unless we let them.
We can choose to let thoughts go.
We can view them
as reality or recognise
them for what
they are: thoughts.
We can choose how we want to respond.
The types of language we use in relation
to our bodies is very important
Exploring unhelpful thinking styles can help your YP to
gain insight into the mental traps they may fall into.
I'm too fat.
What does my GP say?
We all experience certain ‘cognitive distortions’ because of the experiences, practices or influences we’ve had in the past. Let’s consider what these might include!
If we learn to change the way we think, we’re able to better control our responses.
If I eat this bagel, I
will gain 10 pounds.
A bagel does not constitute enough calories for significant weight gain
Thinking in absolutes, for example thinking you are always a failure or always right.
“ This food is good. ”
“ This food is bad. ”
“ If I’m not perfect, I
have failed. ”
“ Where is this
on a scale of
1-10? ”
Seeing a pattern based upon a single event,
“ Everything is always rubblish ”
“ Everything in my life is horrible because my body is horrible ”
“ Nothing good ever happens ”
“ Am I exaggerating the bad stuff? Did nothing good happen
at all? ”
Only paying attention to certain types of evidence
e.g. noticing failures but not success.
“ Am I filtering out the positives?
Am I wearing my negative glasses? ”
Concluding that one's emotional reaction proves something is true, despite contrary evidence.
“ I feel guilty when I eat biscuits, therefore biscuits must be bad and I must be guilty ”
“ Remind your YP: feelings are a reaction
to thoughts, which are automatic brain reflexes…
Just because it feels bad doesn’t mean it is… ”
Forming an opinion or judgement
without all the facts needed to do so
“ Am I assuming I know what others are thinking? Those are my own thoughts, not theirs ”
Rejecting positive experiences
by insisting they ‘don’t count’ for some
reason or another.
The internal bully is at it again.
What would my best friend say?
What is a more balanced way
of looking at this?
Identifying with a specific self-image
based on a one-off incident or mistake made
One word is too
simplistic! What is a more balanced way to look at it?
You create a negative self-image of
yourself based on the errors you did.
FrustrationsShameGuiltYou create pressure to yourself by saying
“ I should do this ” or
“ I must do that ”
Notice how often 'I should' or 'I must' occurs in you YP's thinking.
“ I should only eat 'healthy' foods ”
“ I should exercise
today ”
Am I setting impossible
expectations?
Can you drag the correct answer box to answer the questions?
I did my homework but forgot to bring it to school; I’m so stupid
I’m not a size small, so I must be large
I feel self-conscious and think when people are looking at me, they are judging my body
I had pizza for lunch, I’ve been really unhealthy today
I have my friend’s birthday party, so I’m going to overeat
I feel fat, therefore I must be fat
Challenging their thoughts
“Everyone will laugh at me”
Weigh up evidence for and against a thought they have, that a part of them considers to be FACT e.g. They will laugh at me
I can get through anything
I love every part of my body
I am filled with strength
I am worthy of love and respect
I am brilliant and beautiful
I am proud of myself
I deserve the best life has to offer
I am capable of so much
I am just perfect the way I am
I can accomplish anything
Looks aren't everything. Believe me, I'm a model.
Dove real beauty sketches. You're more beautiful than you think.
If you could change one thing about your body, what would it be?
We hear you and see you!
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