karen header 3

Karen's Blogs

Blogs are brief, to-the-point, conversational and packed with information, strategies, and tips to turn troubled eaters into “normal” eaters and to help you enjoy a happier, healthier life.Sign up by clicking "Subscribe" below and they’ll arrive in your inbox. 

[No unsolicited guest blogs accepted, thank you]

Reinforcing Beliefs

I cringe mentally when disregulated eaters reinforce their negative, limiting beliefs over and over and don’t even realize it. The worst offender is the word “can’t,” but many other words, phrases and ideas deter growth and prevent healthy thinking and “normal” eating skills from taking hold.

Everything you think and say, especially about what you can and cannot do, impacts your ability to do it. When you recognize that, do you imagine that you’ll never be able to keep track of everything that runs through your mind or slips out of your mouth? If so, you prove my point: You limit your growth when you think you “can’t” pay attention to what’s going on inside you most of the time when the fact is, you can, you can, you can.

People who practice mindfulness do precisely that—observe what’s going through their heads and their hearts—as a matter of course. Are they perfect at it? Of course not. But through practice, they become so used to being self-affirming and speaking positively to and about themselves, that their brain simply grooves and moves in this direction. Gone are the “can’ts” as well as the “shoulds.” Even when mindful people have done or said something they regret, they usually realize it afterwards and stop and rework the belief.

To do this, you must always (yes, always) listen to your thoughts and words. Disregulated eaters often let their thoughts rule them and speak without considering the impact of their words. I frequently urge my message board members to reread their posts and count the times they (or others) say things like, I try but I can’t or I’m not good at or I’m not able to. Each time you utter these kinds of beliefs, you’re more deeply encoding them into your brain.. If you want change the message, you’ll have to be vigilant about altering your thoughts and the way you choose to express them.

Much of what I do as a therapist is correcting clients when they tell me what they can’t do, how impossible a task is, or what a failure they are. I am their ears until they can learn to hear themselves more clearly. I can tell when clients are getting healthier because they express limiting beliefs less frequently, or get out half a limiting belief, then turn it into a positive—or at least a neutral—statement. This work is not as hard as you might think. Once you get into the habit of listening to yourself, you’ll begin to catch your negative thoughts and correct them on the spot. After a while, you won’t say them as much and you’ll have new positive and productive thoughts to replace them. Start this process today, right now. Make it a point to stay tuned to the you channel 24/7.

Feel, Then Think
Why Change Takes Time

By accepting you will be accessing a service provided by a third-party external to https://www.karenrkoenig.com/

shelf new

EBProfessionalBadgeLarge

This website is owned and operated by Karen R. Koenig, M.Ed., LCSW. It contains material intended for informational and educational purposes only, and reasonable effort is made to keep its contents updated. Any material contained herein is not to be construed as the practice of clinical social work or of psychotherapy, although adherence to applicable Florida States, Rules, and Code of Ethics is observed. Material on this website is not intended as a substitute for medical or psychological advice, diagnosis, or treatment for mental health issues or eating disorder problems, which should be done only through individualized therapeutic consultation. Karen R. Koenig, LCSW disclaims any and all liability arising directly or indirectly from the use of any information contained on this website. This website contains links to other sites. The inclusion of such links does not necessarily constitute endorsement by Karen R. Koenig, LCSW who disclaims any and all liability arising directly or indirectly from the use of any information contained in this website. Further, Karen R. Koenig, LCSW, does not and cannot guarantee the accuracy or current usefulness of the material contained in the linked sites. Users of any website must be aware of the limitation to confidentiality and privacy, and website usage does not carry any guarantee or privacy of any information contained therein.  Privacy Policy