Points to Remember
The food pyramid is a guide to a healthy way of eating. Whilst it is not necessary to stick rigidly to it every single day, it is important to try and stay within a good parameter of the pyramid. It has been designed and drawn up by experts, who include the food groups necessary for vital body functioning, in the necessary quantities. Each section has a purpose for your body, even the oils, fats and sweets, although to be used "sparingly", actually have a function, for example olive oil is healthy and good for your heart. If you leave out a food group, you are affecting your health and bodily functioning, and this in turn links back to the medical complications we spoke about last week.
It is helpful to look at how you are eating now, and how near or far you might be to a healthy model, in order to begin to set small, achievable goals that can be built on over time.
NEGATIVE SELF TALK
The voice that speaks to you from deep inside all the time, criticising and putting you down, is not your voice. It is separate, and it can be argued with, drowned out, ignored. Learn to hear this voice as a separate voice, that is not you, and not other people either. Become aware of when you are projecting thoughts into other people's heads, and then use a positive affirmation to counteract the negative thought. Visualise a face, shape or character for your voice, and take it out of your body and onto your shoulder (or wherever), where you can really separate it from yourself and "talk back to it". Challenge its opinions - is it really telling the truth? Do you have evidence that refutes what the voice is saying? If you do, repeat it (out loud it if it helps), and drown out the voice with your opposite opinion.
We are going to start setting goals next week. It would be helpful if everyone comes to the session with one or two goals to work on, as we will be breaking them down and modifying them during the session to ensure they are realistic. Remember, we are looking at learning how to set achievable goals, so non-attainment of a goal is not a failure, it is an experience to learn what was incorrect about the goal that was set in the first place.
Take care of yourselves this week,
POINTS TO REMEMBER
MEDICAL ISSUES WITH EATING DISORDERS
- Your health is important, and the effects of eating disorders may not be immediately obvious. Ensure you have medical check ups regularly and take steps to address any issues raised with your doctor/nutritionist.
- GP's may not have the required training or knowledge to really understand eating disorders and their effects. I can provide a list of the blood tests recommended by Claymon Laboratories Medical Officer if you feel you want to have a check up. Please email me and I will send it to you by return. You can bring this with you to your GP, medical centre or hospital to request these tests to be done for you.
- What messages about food, eating and body shape/size are you still carrying from your childhood? Do they fit with your life and family now? What messages can you now think about letting go, and what new messages do you want to embrace for yourself and your family?
We spoke about affirmations during the session, and Emer kindly mentioned the Louise Hay CD. See details below, it is available from Amazon.co.uk.
Self-esteem Affirmations: Motivational Affirmations for Building Confidence and Recognizing Self-worth by Louise L. Hay (Audio CD - 29 Sep 2003) Buy new: £6.99 £5.49 29 Used & new from £2.64.
We also pinned up some affirmations on the board. Whilst in session with a client yesterday, I brought the board into the room, and my client chose "It's ok not to know (here)" as her personal affirmation for the week. She also suggested two other affirmations that I liked and will add to the board:
1. I can be myself here.
2. I will not be judged here.
Please feel free to post your own affirmations on this board to share with the rest of the group if you wish.
Emma Murphy, Counsellor/Psychotherapist
All Affirmations Emotional Eating Emotions About The Past & Present Externalising Food Pyramid Goals Goal Setting Medical Complications Of Eating Disorders Negative Messages From Childhood Negative Self Talk Painting Exercise Therapeutic Writing Unfinished Business