Replacing unwanted thoughts (about anything in your life) is a simple and rewarding practice.
Begin with the commitment to notice and observe your thoughts. Simply notice and observe. You are only gathering information about yourself right now, you aren’t condemning or teaching yourself any lessons. It might be helpful to write your thoughts down on paper so you can see them or reread them aloud but you do not have to either of these things if you do not prefer.
When you are comfortable noticing and observing your thoughts, start to pinpoint those that are untrue and negative. Untrue thoughts might be hard to identify at first so give yourself time to explore what you think. You can explore by asking yourself questions about specific thoughts. You can ask, “Is this something that can be proved or is it something I was told to believe?” or “Is this always the case or have I simply always told myself this?” or “What evidence is there that this a hard fact?“. You can spot negative thoughts easier than untrue thoughts because they will be followed by negative feelings such as judgment, criticism or a general lack of compassion.
After you have pinpointed untrue and negative thoughts, immediately replace them with thoughts that are true and positive. You might do this by thinking, “Even though I have thought this for a very long time, I know it has never helped me and I will choose to think on something that will be of benefit (your new true and positive thought) instead.”
Follow this process up by reminding yourself that every time you replace an unwanted thought with one that is true and positive, you are strengthening your ability to think rationally and positively. Do not neglect this part! It serves as a rewarding reinforcement keeping you motivated at replacing unwanted thoughts. Even if it feels funny or forced, do it.
Here is an example of replacing untrue and negative thoughts you might have when you “fail” or “break” your dietary goals with thoughts that are true, helpful and positive:
Thoughts: “I cannot believe I just ate that. And so much! I’m such an idiot. I’ll never be able to eat right, I’m too weak. I will just have a bit (but who am I kidding, alot!) more and then start again tomorrow.”
Now apply observation, questioning, replacing and celebrating:
“Oops, there I go again with untrue and negative thoughts about food and eating. Let me stop and think about this for a moment. Why can’t I believe that I ate this? It is a delicious food and I’ve always enjoyed it and it’s available right here for me to eat. Most people would surely eat it if they had the chance and they liked it as much as me. Given this, it might be more strange if I did not eat it at all so it’s actually quite believable that I chose it, but I am not an idiot for it. The truth is, even though I did not make the best choice right now, I am always capable of eating in a way that supports my dietary goals. One snack or meal off coarse does not make me a failure, it just means I chose to eat foods or in a way that is not the best for my body. Thankfully, my body does a very good job at healing itself and this act will not destroy me. Even if I ate ten more servings of this right now I am not a failure because my food choices have no bearing on who I really am, they only contribute to the health and size of my body. I have already proven that I can eat correctly (ways that I have decided keep me feeling great) so I know without a doubt that I can eat correctly again. The reality is, I am a fallible human being, just like everyone else, and at times I will eat when I am not hungry or have foods that do not support my health goals, but right now I will choose to stop eating and do the kindest thing I can think of in this moment, which I know is to not overeat anymore. I want to feel good when I wake up and I know that continuing to eat will only make me more full, more bloated and more likely to eat poorly again tomorrow. I am pretty certain that the best choice for me is to end my eating now instead of waiting until tomorrow. There, now, that was not so bad! I am learning to replace my thoughts and I am getting better at it! I think I will clean up and get on with my day. There are still more things I would like to do.”
This is only one example of replacing unwanted thoughts with truth and positivity. You can use this practice for any untrue or negative thought and with time it will become more natural and easier to do.
Try it out and leave a comment with your own experiences!
Image from Flickr.