Thoughts and Feelings
The Drivers of Our Actions
There Is A Cycle Here
Understanding the relationship between our thoughts, feelings, actions, and behaviors is going to essential when we work to shift our relationship with food from frustrating to fantastic! This is because our thoughts and emotions often act as the catalyst for our actions, creating a cycle of cause and effect, which can either support or undermine our goals. So, today let's explore why this understanding matters, how to harness it to encourage positive change, and ways to reflect on triggers that might be holding us back.
Why This Conversation Matters
The connection between our thoughts, feelings, and behaviors is foundational to self-awareness and personal growth. If we don’t know how we are feeling, what we think about those feelings, and how those thoughts and feelings lead our behaviors; well then, we’re going to have a hard time changing our behaviors. By recognizing how our internal dialogue and emotions influence the actions we take, we can begin to identify patterns that may not serve our best interests. This awareness is the first step in breaking free from unhelpful cycles and creating a more mindful and intentional approach to food and life. Once we can acknowledge what’s going on behind the scenes, we can see a shift in our actions!
The Science Behind Thoughts and Behaviors
Our thoughts and feelings significantly influence our behavior due to cognitive-behavioral processes. Cognitive-behavioral theory suggests that our thoughts (cognitions) can shape our emotions, which in turn impact our behavior. When we experience a particular thought, our brain releases chemicals that trigger emotional responses, automatically. For example, thinking about a stressful situation can release cortisol, the stress hormone, in your body which can lead you to stress eating. But, while this seems like it’s outside of our control, there are steps we can take to lead with intention.
Understanding this chain reaction helps us realize the power of our thoughts, is within us and that it has been all along. By changing our thinking patterns, we can influence our emotional responses and ultimately our behaviors, leading to more supportive actions that align with our goals.
The Power of Awareness and Understanding
Identifying Patterns: By becoming aware of the thoughts and emotions that precede our actions, we can start to identify patterns that may be sabotaging our efforts. Understanding these patterns allows us to intervene and make more conscious choices.
Empowerment through Choice: Awareness empowers us to make choices that align with our values and intentions. When we understand the cause-and-effect relationship between our thoughts, feelings, and actions, we gain the ability to choose responses that support our goals rather than hinder them.
Building Resilience: Understanding our emotional triggers helps us build resilience. By recognizing and preparing for situations that might provoke unhelpful responses, we can develop strategies to navigate them more effectively. This can also feed into the way we cope with triggering situations.
Environmental Factors and Their Impact
But, it’s not just about what’s going on internally. Our environment plays a significant role in shaping our thoughts and behaviors, as there are many external factors that we may find triggering. Here are a few ways the environment can influence us:
Physical Environment: The layout and organization of our living and eating spaces can impact our food choices. A cluttered kitchen or readily available food might encourage mindless eating, while an organized, clean space with nutritious options that require some cooking and/or preparation can promote more supportive choices. This is because we are making a more conscious choices.
Social Environment: The people we surround ourselves with can influence our thoughts and actions. Supportive friends and family can encourage us to make more beneficial choices, while negative influences might pressure us into habits that we wish to discontinue. Many of us will order food based on what others in the group are ordering subconsciously, to either fit in or reduce the risk of making others uncomfortable.
Cultural Influences: Societal norms and cultural expectations can also shape our relationship with food. Understanding these influences helps us recognize external pressures and make choices that align with our personal goals, without judging other’s for their choices.
Encouraging Positive and Supportive Actions
To develop more positive actions and behaviors, consider the following strategies:
Mindful Reflection: Take time to reflect on your thoughts and emotions before acting. Ask yourself if your current mindset supports your goals. Consider using a journal to track patterns that guide your behaviors subconsciously, like a stressful day at work or a family gathering. This can help you lead with intention, as you’re aware of your automatic responses when entering into a specific situation and can prepare techniques to reduce stress, shame, anger, despair, etc.
Reframe Negative Thoughts: Challenge negative thoughts and replace them with more constructive ones. This reframing can shift your emotional state and lead to more supportive actions. Review what statements often run through your head before, during, and after meals. Take the statements that attack your self-worth and replace them with statements that make you feel uplifted and confident. For example, shift “I will never be able to eat healthy” to “I get to choose what I eat next and if I want to eat something that will make me feel happy and more energized I can and will do that.”
Practice Self-Compassion: Treat yourself with kindness and understanding. Recognize that setbacks are part of the process and an opportunity for growth. Guilt often creeps in when we feel we've deviated from our goals, but it's crucial to understand that guilt is not an effective motivator for change. Instead, it can create a cycle of negative self-talk and emotional distress that hinders progress. So, rather than berating ourselves for mistakes, we can ask, “What can I learn from this?” and use it to grow stronger.
Set Intentions: Clearly define your intentions and revisit them regularly. Let your intentions guide your actions, especially during challenging times. Consider using the exercises “The Five Why’s” to help you uncover the deeply rooted why behind your goals. When we better understand the internal motivation leading us towards a specific goal, we can lean on that in the face of defeat to encourage us to stay the course.
Journal Prompts for Reflection
Use these prompts to explore potential external factors or triggers that may be contributing to recurring obstacles:
Identify Triggers: What situations, people, or environments tend to trigger negative thoughts or emotions for you? How do these triggers affect your actions?
Explore Emotions: What emotions do you frequently experience before making choices that aren't aligned with your intentions? How might these emotions be guiding your behavior?
Challenge Patterns: Are there recurring patterns in your thoughts and behaviors that you’ve noticed? How can you begin to interrupt these patterns?
Visualize Success: Imagine a scenario where you respond to a trigger in a way that aligns with your goals. What thoughts and emotions accompany this response?
Reflect on Growth: Think of a time when you successfully navigated a challenging situation. What thoughts and strategies helped you succeed?
By engaging with these reflections and uncovering a deeper understanding of your internal landscape, you can begin to create actions and behaviors that truly support your path toward a more balanced, sustainable relationship with food and yourself.
Want some additional questions you can include in mindful reflection to deepen understanding and encourage personal growth? Send Kiley an Email at info.khhllc@gmail.com
