A thought error does more harm to your weight loss goals than a bag of Cheetohs ever will.
What is a thought error?
It is a thought that we mistake for the truth. We think the thought is a fact, when in actuality, it is not. We believe our thought errors wholeheartedly, and then we act upon them, much to our own detriment.
Here are some examples of thought errors we have around food and eating:
I’m stressed so I need to eat. -or- I’m stressed so I get to eat.
I deserve to ___________________.
It’s not fair that I cannot eat _____________.
I’m so ______________________ (tired, upset, angry) that I need to eat.
Everyone else is ________________________. I should get to, too.
Just this once…
I’m going to let myself eat _________________, but I won’t eat as much at dinner to make up for it.
I really need _________________ right now.
____________________ will make it better.
I cannot handle things right now, so it’s ok that I eat ________________.
In the moment, any one of these thoughts seems true and factual.
But really, they are all just BS. Not one of them is true.
Food doesn’t solve problems.
Here’s what happens:
First: Something is going on. Maybe you feel overwhelmed at work, with too much to do. Or you had an argument with a sibling or friend. Or your plans for a fun evening fell through.
Second:You have a thought error. It seems right and true and justifiable.
Third: The thought error leads to an uncomfortable feeling and an urge – an intense desire to eat.
Fourth: You give into the urge and buffer against the discomfort by eating, overeating, or bingeing on food that wasn’t on your meal plan.
Then, of course, you feel terrible about what you’ve eaten. And the cycle begins all over again.
The most challenging aspect of all of this is that most of it is unconscious. You’re not even aware that the thought is optional, that it’s not a fact, and not inevitable. All you know is that you keep sabotaging your efforts to eat well and take care of yourself, over and over again.
So, what do you do?
First, build awareness. Pause. Notice that you’re having a thought error. Name it. But do this with compassion and curiosity, rather than treating it like an opportunity to beat yourself up.
You could simply say to yourself, “Thought error,” when you notice that you’re thinking a thought that doesn’t serve you but feels true.
Practice this.
Second, once you’ve gotten good at noticing the thought errors, pause to retrace your steps. What was going on prior to the thought error? Were you super busy at work, short-tempered with yourself or someone else, or did something not work out the way you had planned?
Once you’ve figured out what triggered the thought, ask yourself, “How else could I handle this situation next time?” Maybe you just need to stop and breathe and regroup. Maybe you need to talk with someone. Maybe you need a break.
Third, ask yourself, “What could I think instead?”
It could be as simple as, “I want to eat like everyone else, but my food and eating needs are unique to me.”
~Or~
“I’m stressed, but eating something off-plan will not make the situation better in the long run. I might feel better for a few minutes, but that’s about it.”
You can change your mindset around food and eating by changing the way you talk to yourself.
Be compassionate, curious, and patient.
You’ve been thinking these thoughts for quite some time. It will take a while to change your way of thinking.