Do you ever find yourself down a rabbit hole of negativity or just a nagging feeling of dread and wonder – how in the world did I get here? Or maybe you have that friend (hi, it might be me) that immediately acts like the world is ending when something doesn’t go according to “the plan”.
There is an actual term for this kind of behavior. These intrusive thoughts are called “Automatic Negative Thoughts” or ANTS for short.
In the world of food this could look like showing up to a dinner get-together with a set plan of what you’re going to order, when your best friend orders your favorite appetizer and asks you to split it with her. Immediately you might think “I CAN’T eat that or I’ll gain weight” or “If I’m going to eat that I might as well order an unhealthy entrée too since my meal will already be ruined”. It’s these types of all or nothing thoughts/ANTS that lead to discouragement and ultimately what causes us to just completely give up.
So, if this is you, what can we do about it?
Just like anything else, awareness is KEY. I’ve talked about mindful eating quite a bit and how we can avoid mindless snacking and overindulging if we instead portion out our meals, savor each bite and check in with our bodies to recognize when we are satisfied or full.
We also need to be mindful about our thoughts.
Some questions to ask:
Do you recognize when negative thoughts enter your mind? Maybe it’s about food, your body, exercise, relationships, work stress, etc. Recognizing the source of these thoughts can help reduce overwhelm around them.
Do you let negative thoughts spiral? You have a small cookie and immediately feel like the day is ruined, the scale is going to be up tomorrow, your workout was pointless, etc. Try to isolate your thoughts and recognize the truth apart from the assumption or “worst case scenario” result that we often jump to.
Do you find yourself in a bad mood or short tempered and realize it’s a result of those nagging/negative thoughts that are still in the back of your mind? Again, recognizing the source of the thought or feeling and being able to separate that from other aspects of your life is extremely beneficial.
Tips: Recognize your feelings/emotions and try to put a name and a reason to them.
Why am I so easily irritated right now? Is it due to my anxiety about my job interview tomorrow?
Why did I snap at my child about something so silly? Was it because I just got off the phone with my spouse and am still a bit frustrated about the conversation?
Why do I have a looming feeling of dread? Maybe it’s hanging over from running the family budget and realizing ends don’t meet right now.
It’s so important to be able to categorize our feelings and emotions and not let them spill over into other areas of our lives. I know this is not all nutrition and health related, but every stressful situation or negative feeling and emotion can play a role in the quality and quantity of our food intake and spill over into other areas of our lives.
It’s important to recognize the ANTS and readjust our thoughts. Negative thoughts will not serve you – they will only lead you further down a dark rabbit hole. Instead, try to override these thoughts with neutral or positive thoughts.
- These things happen
- I’m safe and not in danger
- I will get through this
- I’m not alone in this
- Everything is going to be fine
You will find that if you can reframe this situation you will be better equipped to handle it with a clear focus.
I’m here for you and I believe in you!
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