While it is no secret that eating disorders and food or body distress have an immense negative impact on your physical body, they also significantly impact your brain and thought patterns. In the recovery process, it is essential to take back your thoughts and reestablish a positive self-talk practice.
By: Alexandra Carter
Self-talk is your internal dialogue influenced by your experience and subconscious mind to reveal your thoughts and beliefs. If you struggle with food and body distress, chances are negative self-talk is also a struggle. An eating disorder’s effect on your brain often manifests as distorted self-perception and thinking patterns, such as negative self-talk.
Negative self-talk can fuel disordered patterns and behaviors, from constantly comparing yourself to others to feeling not good or worthy enough. But the good news is that you can learn to shift your inner dialogue to a more positive place.
Positive Self-Talk
A part of lasting recovery is learning to reestablish self-talk based on compassion and understanding. Positive thinking can not only supports recovery but can improve quality of life and even have some health benefits. Getting support in relearning how to engage with yourself and your inner dialogue is vital.
Here are some tools you can use to begin to practice positive self-talk and take back your thoughts from your eating disorder.
Affirmations
Affirmations are positive statements that we use to challenge negative self-talk and beliefs and affirm positive ones. Often repeated like a mantra, affirmations help to reprogram your thoughts to the words you are saying. The repetition helps you start believing the positive message about yourself or your life.
It’s okay if saying affirmations to yourself feels disingenuous or even corny. Remember that you are relearning how to think and engage with yourself. Think of it like learning a new skill. The first step in learning something new is usually feeling awkward, uncomfortable, and not great at it. Affirmations are the same. Stick with it and keep trying. Your efforts will eventually pay off.
Here are Five Examples of Positive Affirmations to Use In Recovery:
- I am worthy of healing.
- I am enough.
- I deserve to nourish my body.
- I will treat my body with respect and compassion.
- I deserve support.
Intentions
Similar to affirmations, intentions also involve positive statements that you repeat to yourself. However, an intention is more like a goal with a desired outcome. Though different than goals, intentions leave space for growth and learning. Think of an intention as a filter through which you see the world. How can you make decisions that honor and move you toward your desired purpose?
With both intentions and affirmations, perfection is not the goal. You may encounter setbacks and challenges as you implement these tools. That is okay. The point is to keep trying and reorienting yourself toward your positive intentions. Eventually, positive self-talk will develop.
Here are Five Examples of Intentions to Use in Recovery:
- I will do my best to practice self-care today.
- I will do my best to honor my treatment plan today.
- I will do my best to treat my body with respect today, even when that feels difficult.
- I will do my best to nourish my body without judgment today.
- I will do my best to communicate my needs with the people around me today.
Taking Back Your Thoughts
Changing the way you speak to yourself is a complex process. If you are struggling with negative self-talk, you are not alone. This process takes time and conscious effort, but it is possible. And you do not have to navigate it alone. Many resources are available to help you better your relationship with yourself on the road to recovery.
At BALANCE eating disorder treatment center™, our compassionate, highly skilled team of clinicians is trained in diagnosing and treating the spectrum of eating disorders, including anorexia, bulimia, binge eating disorder, compulsive overeating, and other disordered eating and body image issues. In addition to our full-time Day Treatment Program and Weeknight Intensive Outpatient Program, we offer high-quality programming, nutrition counseling with a licensed dietitian, meal support, and various other groups and resources to help those seeking help for food concerns.
Our admissions team would be happy to answer any questions you may have about our programs and services. Book a free consultation call with our admissions team below, or read more about our philosophy here.
This post was written by Intuitive Eating | HAES Content Creator, Alexandra Carter (she/her).
Alexandra Carter is a professional actor, turned certified Intuitive Eating Counselor and Health and Wellbeing Coach, turned Content Creator. After moving to NYC for her undergraduate degree in Musical Theater, Alexandra spent 10 years working all over the world as an actor/singer/dancer. Through her own healing journey, Alexandra found her way to the anti-diet space and went on to gain coaching and counseling certifications, in addition to starting her own coaching business. It was there she fell in love with content creation as a way of sharing ideas, genuinely connecting with people, and affecting powerful change. Alexandra is thrilled to be on the team at BALANCE, combining all her skills and passions to foster authentic healing.
References
Holland, K. (2020, June 27). Positive self-talk: Benefits and techniques. Healthline. Retrieved January 23, 2023, from https://www.healthline.com/health/positive-self-talk#identify-the-negative
Pono, A. (2022, June 4). Affirmations & Intentions in eating disorder recovery. Central Coast Treatment Center. Retrieved January 23, 2023, from https://www.centralcoasttreatmentcenter.com/blog-1/affirmations-eating-disorder-recovery
