Healthy Mind Healthy Weight Overcoming Your Inner Critic: Part one
Aims of today To improve our understanding of why we can struggle to like ourselves. To consider the impact of past influences and experiences. To understand the relationship between emotions, behaviours and self-critical thoughts. To take some first steps towards being compassionate to ourselves.
Weight and liking ourselves People who are overweight are more likely to: - dislike how they look / have poor body image - dislike themselves generally / have low self esteem 3 main factors that maintain this: 1) Self attacking / self critical thoughts 2) Unhelpful thoughts 3) Rules
1) Self-attacking/ self-critical thoughts
2) Unhelpful thoughts If we cannot meet our goals, we often feel: Inferior Ashamed Fearful of being rejected We might push ourselves too much! When we can t reach our often unrealistic goals, we can become quite-self-critical.
3) Rules If I overeat, people will think I m greedy. If I eat less, I will be healthier. Breaking the rules we set for ourselves can result in many negative consequences for us: Overwhelming emotions Anxiety-provoking thoughts Difficult images or memories.
Impact of disliking ourselves On Behaviours: E.g. Yo-yo dieting, eating problems, social avoidance, relationship issues, work/education, Self-care On how we feel: E.g. Anxiety, Unhappiness, reduced motivation, low confidence You don t need to lose weight to start working on feeling better about ourselves.
Causes of low self-worth/ body image Evolution Culture/ Media Biology Self-worth Social context Past experiences
1) Past influences: Evolution a) Evolutionary theory b) See food and eat it diet Evolution Culture/ Media Biology Self-worth Social context Past experiences
a) Evolutionary theory Lets begin with a reality check We didn t design or create our minds and emotions. We are the result of the struggles of millions of other life forms evolved in a certain way. This doesn t necessarily mean we were designed well!
b) See food and eat it diet Humans evolved in times of scarcity. Adapted for the see food and eat it diet and energy conservation. Not adapted for self restraint. Impact of modern culture!
2) Biology a) Soothing effect of food b) The role of our brain chemistry Evolution Culture/ Media Biology Self-worth Social context Past experiences
a) Soothing effect of food Eating can feel really good! Evidence suggests that food can: - Soothe us and help us cope - Stimulate reward/pleasure pathways in the brain. The problem with this is if we start to depend on food alone to make us feel better
b) The role of our brain chemistry Tricking the Brain Starch Serotonin Relaxation Chocolate Serotonin Nicotine Dopamine STRESS RELEASE Relaxation
Evolution and biology - key points We know that our bodies are designed to: Want more food than we need Crave foods that are less healthy for us in high proportions Make us feel better after eating high sugar/ fat foods Yet, we often blame ourselves for finding it difficult to take control of our eating and for not being able to live off extremely small amounts of food.
3) Past experiences We did not choose the family or social circumstances we were born into. Imagine I was 3 days old and born into a ruthless Mexican drug gang, would I be different?... Culture/ Media Evolution Self-worth Biology Social context Past experiences
Past experiences and eating Case Study 1 I was a fat child... My parents were thin. My mother was a recovered anorexic but had a propensity for binge eating all her adult life I do not blame my parents for my fatness. What I do blame my parents for, however, is the way I was humiliated, berated and treated as "less than" because of my size... I was such a disappointment to my mother.
Past experiences and eating Case Study 2 My mother blamed me for being overweight because I ate everything she gave me. The fact that she used to give me 250g of sweets each morning going to school from primary school and insisted I ate everything on my plate didn't occur to her that might be the problem It led to a life of dieting, eating disorders, very negative feelings about myself and food My mum loved me but couldn't express it except through food. Source: http://www.bbc.co.uk/news/magazine-19743173
Our past experiences shape us Difficult experiences growing up can have an effect on the kinds of minds we have. E.g. difficult childhood, bullying, abuse, depression, stressful life events, illness/ chronic pain, relationship difficulties. We behave and react to situations in ways that are an evolutionary response to ensure our survival.
4) Culture/ Media Influence a) Size prejudice b) Media Influence Evolution Culture/ Media Biology Self-worth Social context Past experiences
a) Size Prejudice In western society being slim is often linked with success and happiness. Different cultures have different ideas about what is attractive. E.g. Brazilians often want a voluptuous and curvy bottom. We often feel that we should be slim too, if we are to feel happy and successful. BUT..
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b) Media Influence The media sets UNREALISTIC and UNOBTAINABLE standards. The media can also portray realistic images:
Social context Have you felt pressure to look a certain way? Do people around you talk about weight a lot? Culture/ Media Evolution Biology Self-worth Comments made about our weight often affect us as we grow up. Social context Past experiences
It s not our fault! We are shaped by our genes, past influences, and societal factors. What goes on in our minds influences our bodies (physiology) and vice versa e.g. thought: I m a fat pig = anxiety/ upset 1 st step understand why our emotions can be so difficult and why it is not our fault. We learn to do this by becoming more compassionate to ourselves
I n te r a c tio n o f o ld a n d n e w p s y c h o lo g ie s S o u r c e s o f b e h v io u r a n d m in d fu l b r a in M in d fu l B ra in N e w B ra in : I m a g in a tio n, P la n n in g, R u m in a tio n, I n te g r a tio n O ld B ra in : E m o tio n s, M o tiv e s, R e la tio n s h ip S e e k in g -C r e a tin g A r c h e ty p a l
Two Types of Brain I n t e r a c tio n o f o ld a n d n e w p s y c h o lo g ie s S o u r c e s o f b e h v io u r a n d m in d f u l b r a in M in d f u l B r a in N e w B r a in : I m a g in a t io n, P la n n in g, R u m in a t io n, I n t e g r a tio n O ld B r a in : E m o t io n s, M o t iv e s, R e la t io n s h ip S e e k in g - C r e a t in g A r c h e t y p a l 1. Old Brain (physical / social desires) Very similar to animals We are motivated by similar things trying to keep safe, finding food, seeking shelter Similar social behaviours challenging each other for social position and status, having conflicts, sexual relationships, forming close bonds
Two Types of Brain Cont I n t e r a c tio n o f o ld a n d n e w p s y c h o lo g ie s S o u r c e s o f b e h v io u r a n d m in d f u l b r a in M in d f u l B r a in N e w B r a in : I m a g in a t io n, P la n n in g, R u m in a t io n, I n t e g r a tio n O ld B r a in : E m o t io n s, M o t iv e s, R e la t io n s h ip S e e k in g - C r e a t in g A r c h e t y p a l 2. New Brain We differ from other animals. We have a capacity to imagine and fantasise things; to think, reason and plan in ways other animals can t. Other animals mainly live day to day.
Problem with the new brain It can be hijacked and directed by old brain passions, desires, threats and fears. The old brain can pull the new brain back to threat based anxiety and anger, and this can be the focus of our thinking and imagining.
T y p e s o f A ffe c t R e g u la to r S y s te m s D r iv e, e x c ite, v ita lity In c e n tiv e /r e so u r c e - fo c u se d W a n tin g, p u r su in g, a c h ie v in g, c o n su m in g A c tiv a tin g C o n te n t, sa fe, c o n n e c te d N o n -w a n tin g / A ffilia tiv e fo c u se d S a fe n e ss-k in d n e ss S o o th in g T h r e a t-t fo c u se d P r o te c tio n a n d S a fe ty -se e k in g A c tiv a tin g /in h ib itin g A n g e r, a n x ie ty, d is g u s t
Threatened mind can stop key targets of compassion Attention Attention Imagery Fantasy Thinking reasoning Imagery Fantasy Thinking reasoning Compassion Threat Motivation Behaviour Motivation Behaviour Emotions Emotions
The Good News We can learn to stop and notice the conflict between our old brain and new brain. This is about becoming mindful. We can also learn to develop another emotion, such as compassion.
First Steps? We can take small steps, without pushing ourselves, to begin to think about our feelings and the kinds of thoughts that go through our minds. The key is to stop blaming ourselves for these emotions and desires, and to take more responsibility for our minds to learn to self-soothe. We will practice this in more detail next time.
How does this apply to me? Your diaries are an excellent way of reflecting on whether you tend to be self critical. Next time we will discuss key techniques in developing compassion.
Summary We are shaped by our genes and past influences. Often its not our fault, yet we blame ourselves. What goes on in our minds influences our bodies (physiology) and vice versa. We can train our minds to notice and refocus in a more helpful way to feel better. We learn to do this by becoming more mindful and compassionate to ourselves.
To help protect your privacy, PowerPoint prevented this external picture from being automatically downloaded. To download and display this picture, click Options in the Message Bar, and then click Enable external content. Glasgow & Clyde Specialist Weight Management Service Ward 2, Second Floor, Yorkhill Hospital, Glasgow G3 8SJ 0141 2321750 www.nhsggc.org.uk/gcwms