This is where we learned about The Outcome. This is my example below:-
WHAT do I want to change? E.g. I don’t want to feel that I can eat secretly when alone.
WHY do I want to make this change? It is hurting me physically and emotionally.
HOW will I achieve change? First let myself FEEL THE ADDICTIVE DESIRE. Do not deny it, do not avoid it (usual dieting behaviour).
Let myself be aware of what is happening (don’t switch off). Identify that it is an addictive desire.
Tell myself that I have the CHOICE to eat this food if I want, ornot. I have the total freedom todecide whether to satisfy the addictive desire or to leave unsatisfied.
Why do I need to feel the addictive desire first? In order to forge the new neural pathways from the limbic to the PFC part of the brain. It will be difficult at first,but practice and repetition will help to make these choices easier over time.
The third thing to think about is the power of cues
We learned about Pavlov, who trained dogs to salivate in anticipation of eating food even when no food was present. When the bell rings(the cue) it promotes the release of dopamine in the brain and therefore addictive desire in preparation of eating, endorphins are released causing pleasure and reward.
These cues are really powerful, we all have them. What are yours? I had one an hour ago in fact,Bastet, when my daughter and husband went out and left me alone (!) Secret eating is my thing, and historically I have looked forward in anticipation to times when I can be alone to ‘eat’. Except when being good if I am on a diet. If you look back a couple of paragraphs agoto The Outcome, you can see what I do now when confronted with an addictive desire as a result of a cue.
I feel it, acknowledge it, let to come and go, and decide whether to act on it or not. There are no scales to show me that I have eaten secretly, there are no classes to prove that I have ‘cheated’. There is just the knowledge that it starts with me, it is my choice, it is my life to do with what Iwant.
And what I want Bastet, is to forge new neural pathways to my PFC that will eventually become automatic, and to do this I will use all the tools I learned about at Gillian’sworkshop.
No more diets for me J.
Hope this helps you. If you can get along to one of Gillian’sworkshops some time, please do try and do so, you will not regret it.