Read this if you…overeat, binge eat, for anorexia, hate exercise, can’t keep from eating sweets or salty snacks/treats, ‘live to eat vs. eat to live’…..
Fear’s, we all have them. Some people are afraid of spiders, some of public speaking, and some…of the dark! I’m not here to talk about arachnophobia today though. I’m here to talk about “limiting beliefs” that lead to “limiting behaviors”.
Fear’s and limiting beliefs are similar in that they’re created by imagining some negative outcome in the future. You may be afraid of public speaking because you imagine that you will forget your lines, sound/look silly or uneducated, or be laughed at. Well it’s time to face these fears, feel the fear and do it! Don’t let these limiting beliefs and fears stop you from taking the necessary steps to achieve your dreams.
Usually, when trying to overcome a fear, you will have to TAKE THE RISK OF THE UNCOMFORTABLE…remember, ‘nothing ventured, nothing gained’.
All decisions we make are based on our associations to what actions will produce, PAIN or PLEASURE.
PAIN – linked to a negative outcome, situation, fear, or negative loss.
PLEASURE – linked to a positive outcome, experience, or positive gain.
We link some ideas, images, sounds, and situations to ‘PAIN’ and some to ‘PLEASURE’.
People have differences and similiarities in their linkages to PAIN and PLEASURE.
The MAIN POINT here is this. The FEAR of PAIN and OUR BELIEFS that an action will LEAD TO PLEASURE are driven by our PERCEPTIONS OF REALITY, NOT REALITY!
These ‘Perceptions of Reality’ are created based on past experiences/life events. Over time you’ve developed associations and beliefs based on past experiences. The problem here?…some of these past experiences created ‘limiting beliefs’ within you that now affect your behavior to future situations you deem are similar to this past experience and in turn, this leads to limiting behaviors.
Limiting Behaviors are those that are holding you back or are ‘disempowering’ you.
Example: An association to public speaking – ‘you will fail, people will laugh’ – leads to limiting behavior…you don’t share your opinion/voice, don’t excel at job or don’t get promoted as a result.
Example: An association to eating sweets – developed as a child, ‘you feel satisfied/happy when indulging in sweets’ – leads to limiting behavior…now when you’re unhappy/stressed, you eat sweets to feel happy, but it keeps you from losing weight and achieving your fitness goals!
So What Do I Do????
1. FACE YOUR FEARS AND QUESTION THEM! Write down a list of all of your fears, disempowering beliefs, and things you associate with pain. Questions their validity. How rediculous is this belief?
2. ASSOCIATE EACH DISEMPOWERING BELIEF TO PAIN. For each disempowering belief say, ‘If I allow this belief to negatively impact me it will cost me or keep me from __________.’
3. For each disempowering belief write down, ‘I want to _______, but I scare myself by imagining ______.’
4. REPLACE THIS ‘IMAGINATION’ or ‘FEARFUL FEELING’ with feelings you associate with positive outcomes.
Example: Indulging in sweets or Overeating – ‘Living to Eat instead of Eating to Live’
=> You Say: “If I don’t eat/snack on this donut, I’ll miss out on the feeling of satisfaction/fullness.'(False!)
=> Rather Realize: “If I keep believing this and eating sweets too much, eating when unnecessary, and ‘living to eat’; I will gain weight, suffer from health problems, and undo all my hard work at the gym!
=> State the Truth: “I want to eat healthy/avoid sweets, BUT I scare myself by imagining that I’ll be missing out on something good, the feeling of satisfaction, and filling of some void.”
=> The Reality & New Associations: “If I stick to a healthy diet, avoid unnecessary sweets and unhealthy foods, and learn to ONLY ‘Eat to Live’; I WILL lose weight, improve my health, feel proud and confident, and see the results materialize from my workouts.”
YOU CAN overcome the roadblocks, YOU CAN face your fears, it may be uncomfortable and challenging, you may experience setbacks, but be determined to achieve your goals and push through day-by-day! You can apply these methods in all aspects of your life. Get out there, achieve the unexpected, be strong, and FACE YOUR FEARS!!