How to cope with the feeling of guilt over food?

Sometimes, instead of enjoying a delicious dish in a restaurant, we get nervous and scold ourselves for what we eat. We feel guilty for again not keeping our promises given to ourselves - “not to eat sweet and flour,” “to refuse to eat after 18 in the evening”, “to eat only salad for dinner”, etc. Because of these torments of conscience, we become depressed and move away from loved ones. Let us tell you how to deal with this cascade of negative emotions due to food.

What is guilt?

Guilt is, in fact, a form of psychological self-punishment for something done or not done. At the base of these always negatively colored experiences are two basic beliefs. The first: “I had to do this and that”, and the second: “If I didn’t do what I think was right and necessary for myself, then I’m bad, weak, loser, and .d. " At the same time, this vicious cycle of our thoughts most often does not have any objective reasons. It is simply the result of our attitudes and beliefs about ourselves and the people we should ideally be. So, the feeling of guilt due to some “wrong” or “unhealthy” products is closely related to our perception of our body image, its attractiveness. For example, if we consider ourselves insufficiently slim, then every piece of tasty cake will be a trigger that triggers the idea that we are “weak character”, “unlucky”, “unattractive”, etc.

Why blame yourself for eating bad?

* We lose a lot of energy. Blaming yourself for something is very tedious, because it can go on forever. Some people, of course, try to drown out the guilt with the help of certain rituals (many hours of training, tough diets after “gluttony”), but often they do not bring the necessary relief.

* We start to eat even more "bad" food. When we blame ourselves for something, we feel like “bad”, and we really want to punish ourselves. Therefore, most often the mechanism of black-and-white thinking is unconsciously triggered by us: “If I acted so badly, then let it be even worse.” For example, instead of having to start eating turkey with salad again after eating pizza, we are not aware of ourselves, more and more leaning on flour, sweet or fat.

* We stop enjoying life. The pleasure of eating is one of our basic needs. And if we eat something harmful, but tasty, without guilt, then we feel the joy and fullness of life. And it emotionally fills us, enriches. And when a favorite dish causes negative emotions, then gradually we lose the ability to enjoy life, which, in extreme cases, threatens with the development of depression.

* We lose contact with loved ones. When we dwell on what and how much we ate in the evening, we psychologically separate ourselves from friends and relatives. Indeed, instead of enjoying our meeting with them and communication, we are busy with self-digging.

How to cope with the feeling of guilt over food?

First, clearly recognize your negative feelings. Then ask yourself the following questions: “What was my inner rule that I violated by eating this dish?”, “What consequences does this threaten me with?”, “What kind of person does this make me?”, “What are these beliefs based on?”. Also ask yourself: “Can I make an exception for myself in terms of nutrition for the sake of positive emotions?”, “What feelings do I feel towards people close to me?”, “What good do I get from meeting them?”.

After analyzing all this, write on a piece of paper, what kind of person you would like to be, and how this ideal should be eaten. Make a list of sample situations in which the resulting positive emotions will be much more important than what gets into your stomach. Agree with yourself that in these cases you allow yourself to eat anything you want. Also analyze situations in which you eat something harmful just like that, without moral compensation in the form of positive emotions (for example, mechanically chewing chips at work or popcorn - on a boring movie show). After that, try to track all these cases and control the power supply.

Watch the video: How To Stop Feeling GUILTY In Eating Disorder Recovery? (February 2020).