Mindful Eating During the Holidays

With Thanksgiving later this week, we are all likely to encounter dinner tables filled with bountiful, appealing food options and parties with snack tables of tasty treats. Whether or not you participate in a Thanksgiving meal, food is often tied to various cultural traditions and serves to bring people together. For many of us, the act of cooking for others is a display of our love. While sharing a meal with others and treating ourselves can increase our happiness, we must be aware of the point at which we are no longer intentional about our eating habits. 

This Thanksgiving, challenge yourself to approach eating in a mindful way. One of the most basic ways to do this is to tune into the experience and sensations of eating. Before you even take a bite, observe your plate of food. Really notice the details you see, and pick up on any smells you encounter. By appreciating your food and noticing the details of it instead of digging in rapidly, you can slow down the process of eating. Also, briefly imagine the work that went into preparing the meal. As you take your first bite, focus on the taste, chewiness, and texture. Try setting down your fork between bites. 

Another suggestion for mindful eating is to eat foods you like. As you fill your plate, don’t take servings of everything offered if you won’t enjoy all the food. Just because it is available doesn’t mean it will nourish you or feel satisfying to eat. Start with small servings of a few items, knowing you can always go back for more if your stomach tells you you’re still hungry. 

Finally, be aware of vulnerabilities you may have going into the gathering or party. If you’re exhausted or overwhelmed, recognize that you may be prone to stress-eating. Try to stick with your regular routines, like engaging in physical activity and eating a healthy breakfast the day of so your body doesn’t get thrown off prior to the Thanksgiving meal. 

Tune-in with yourself so you can feel good about your eating choices and enjoy your time with loved ones. 

References

Albers, S. (2015). 8 Ways to Eat Mindfully During the Holidays. Retrieved from https://www.psychologytoday.com/us/blog/comfort-cravings/201511/8-ways-eat-mindfully-during-the-holidays

Collins, C. (2018). 7 Habits for Eating Mindfully During the Holidays. Retrieved from https://camillestyles.com/wellness/mindful-eating-habits-during-holidays/
Willard, C. (2019). 6 Ways to Practice Mindful Eating. Retrieved from https://www.mindful.org/6-ways-practice-mindful-eating/

How to Quiet Your Inner Critic

We all have a voice inside our minds that speaks to us. For some of us, this voice is louder than for others. When the voice gets going, it often sounds pretty critical. “You shouldn’t have done it that way,” “How silly of you!” “There’s no way they’re going to text you back,” “I wish I was cooler/smarter/more attractive.” This judgmental voice isn’t helpful, but often feels impossible to ignore. Negative thoughts get in the way of our work, social, and personal lives, and we don’t need to give them power over us. Here are a few tips on quieting that inner critic:

1. Give the voice a name. Call it your “self-doubt narrator,” “Negative Nancy,” or “worry talk.” In this way, you can create some distance between you and the voice. 

2. Observe the thoughts and condense them into a few words or a sentence. If you keep getting stuck on, “I’m worthless and I can’t do this,” try putting the phrase to a tune like the ABC’s or Happy Birthday. Not only will this make you smile as you picture the self-judgments as song lyrics, you will have a new perspective on the words. 

3. Say the negative thoughts out loud. Hopefully this is an auditory reminder that these are just thoughts, not facts. 

4. Remember that thoughts always pass. Thoughts and critical statements often feel really big and painful, but if we can let them pass and fade away instead of clinging to them, they will eventually lose their power and sting. Each moment brings with it space for new thoughts and emotions. 

5. Focus on your breathing. Calm your central nervous system by bringing your attention to your breath. Notice the sensation as your breath moves in and out. If your body is overwhelmed or stressed out, your mind will be, too. Use this knowledge to quiet your mind by tending to your body. 

6. Boost positive emotions and do activities you enjoy. To counteract the negativity of your inner critic, do things that brighten your mood and make you feel good about yourself. This will strengthen your self-confidence so the negative voice gets drowned out or hopefully has a lesser impact on you. 

References

Ritchie, L. C. (2019). Feeling Insecure? 6 Tips to Quiet Your Inner Critic. Retrieved from https://www.npr.org/sections/health-shots/2019/09/26/764695490/feeling-insecure-6-tips-to-quiet-your-inner-critic. 

Morning and Evening Rituals

Do you ever notice how easy it is to get swept up in the busyness of the day? You wake up immediately thinking about the endless number of tasks on your to-do list and go to bed feeling exhausted but nowhere near getting everything accomplished? This sense of overwhelm can really take hold and negatively impact our mood, relationships with others, and general outlook on life. 

One way to feel less overwhelmed and swept up by the tasks of your day is by establishing morning and evening rituals. (If the word ritual is off-putting to you, consider these as routines or intentional actions.) Rituals are simple things you can do at the start and end of each day as a way to bring mindfulness and intention to your daily experience. 

Consider starting and ending your day with gratitude. When you wake up, think about or write down in a journal three things you are grateful for. In the evening, do the same and think or write about three things that brought you a sense of gratitude throughout the day.

Many people rely on a warm beverage to get the morning started. Whether this is coffee, tea, or hot water with lemon, make a practice of mindfully enjoying your drink. Sit down at the table and observe the warm mug in your palms. Smell the aroma as you take a sip. How does it feel as you swallow? Try to focus on just the present moment and bring your attention back if you notice your mind thinking about worries or tasks of the day. 

Most of us would not have productive days if we didn’t spend some time thinking about our priorities and goals. At the start of your day, write down one or two measurable, realistic goals. As you achieve them during the day, you will likely experience a sense of pride and accomplishment. 

One of the most important aspects of the evening is our bedtime routines. There is so much research that highlights the benefits of turning off screens an hour before sleep, and in general, you want to give your body and mind time to wind down at the end of the day. Think about any evening rituals you’d like to incorporate--maybe a mug of herbal tea, reading from a book, reconnecting with your family, or a mindfulness activity like gentle yoga, coloring or journaling. By having an evening ritual, you can set yourself up for a good night’s sleep and a meaningful next day. 

References

Ross, G. (2019). 7 Morning Rituals to Empower Your Day and Change Your Life. Retrieved from https://www.lifehack.org/articles/lifestyle/7-morning-rituals-empower-your-day-change-your-life.html

Scudamore, B. (2017). 6 Morning Rituals That Will Make You Productive All Day. Retrieved from https://www.forbes.com/sites/brianscudamore/2017/04/19/6-morning-rituals-that-will-make-you-productive-all-day/#6940efab1fab