Deconstruct the Distortions
-Throughout the years, we may have developed distorted methods of thinking about our appearances and our abilities. We need to Deconstruct the Distortions and give ourselves a break. We can do so by beginning to focus on our selves in a positive light.
-Begin by developing a reasonable plan of action to achieve your goals. The plan should be written out so you can visually prepare yourself with the necessary steps.
-Be realistic about your goals. Give yourself the correct time frame to reach them. Remember moderation! Extreme goals can result in extreme measures. Avoiding extreme thoughts and behaviors can help to deconstruct the distortions. Nothing in life is ever black or white.
-Aim for gradual change.1 With our world expecting quick fixes and fast results, realize that some of these thoughts and beliefs may have developed since before we can remember. Stay focused and remember that baby steps and tiny changes can make a huge difference in the long run. Gradual change is the key and can be accomplished with persistence and confidence.
-Be aware of the thoughts we think about our selves. Thinking positive thoughts will better our self confidence and our abilities to achieve all of our goals. If we start to think negatively, stop the thought. Adjust the thought to something positive.
-Figure out what is causing the negative thoughts and work towards changing them. For example, if the distorted thought is preventing us from reaching our goals, begin to change this way of thinking by challenging the negative. Why are we thinking these thoughts? What is holding us back? Why do we think we cannot reach our goal? Once we figure this out, we can work towards thinking positively.
-Deconstruct the distortions by making a realistic list of tasks we can do to achieve the goals. The list should include positive aspects we have that will help us in our goal accomplishment.
-Believe in yourself. One can accomplish anything he/she wants to.
-If you arrive at a stressful time, take a moment to breath deeply. Re-focus. Remember what your goals are. Remember to believe in yourself and think positively.
-Last of all, demonstrate healthy habits. When we practice healthy behaviors, healthy eating, and healthy thinking, we gain confidence within ourselves. We begin to believe we are doing a job well done because we are in tip-top shape to accomplish everything.
-Remember: the Power of Positive Thinking can help to make our goals obtainable.
Created by: Sarah Koszyk, BS, BA, Dietetic Intern.
1. Story, M., Holt, K., Sofka, D. Bright futures in practice: Nutrition. National Center for Education in Maternal Child Health, Arlington, VA. 2000.