Re-programming our Self-Image
We're into a time of year that can be fun and joyful; however, for many people, this time of year comes with stress and frustration. Many people feel pulled in too many different directions – making sure to attend a variety of parties hosted by colleagues, friends and in-laws; hosting their own dinners & get-togethers for those same groups; trying to shop on a tight budget in stores crowded with frustrated people; making sure the family is taken care of…and on top of all this, pressure from themselves to stay on track with their eating despite exhaustion, anxiety and incredible CRAVINGS.
Cravings occur for many reasons. This time of year, the shorter days and longer nights lead to tiredness and mood changes, which lead to cravings. Also, many of us associate this time of year with special treats that bring us feelings of warmth, family and childhood – this too can lead to cravings. While reading the book "Lean for Life,” I came across some great information regarding cravings and how our conscious & subconscious control (or sabotage) our efforts:
The brain operates on two levels: conscious and subconscious. When you operate on a conscious level, you're aware: thinking and evaluating the things you see and hear. The subconscious level, however, is like a computer that functions automatically: it responds to information and perceptions that have been "programmed” into it over a period of time.
Self-image is a function of the subconscious level. From the moment we're born, we receive messages from our environment and the people around us about who we are and how our lives are supposed to be. Whether or not these messages are true, our subconscious brain absorbs them and incorporates them into our belief system. Once our self-image has been formed in our "computer,” we cannot easily vary from it. Our behaviour, thoughts and reactions are rooted in our self-image.
When your subconscious self-image is one of an overweight person, you may sometimes feel as if you're two different people. One part of you wants to follow your weight control program, while the other part sabotages your efforts. When faced with a challenging situation, it's your self-image that determines your response. For example, if you're facing temptation and you're thinking, "I'll never be able to eat well during the holidays;” that's your subconscious self-image at work.
The solution is to reprogram your self-image from "overweight” to "lean.” Until you accomplish this, you will experience a subconscious pressure to remain overweight. So how do you reprogram your own self image? By practicing thought control, positive affirmations, and mental imagery every day. Most of us default automatically to negative self talk. This is, as you know, false; it occurs over a lifetime of feeding negativity into our brains. We can start to feel more in control of difficult situations by shifting sentence structure; for example, saying to yourself: "I will not eat candies over the holidays;” instead of, "I hope I don't eat candies over the holidays.” Or, "I will not gain any weight over the holidays because I will watch my portions and continue my exercise;” instead of, "I hope I don't gain any weight over the holidays.”
Make a commitment to stay focused - to "stick with it”- until you accomplish your goal. Wanting is not enough. You must decide to make it happen. Your decision to stay committed and follow your weight loss and exercise program is a decision you'll make many times every day; ESPECIALLY during a busy holiday season.
Don't ever give up. You CAN do this and you CAN be successful, regardless of what's happening around you. Keep pushing forward toward your goals!
Dr. Doug