Overcoming the influence of diet culture means addressing the binary thinking that is so prevalent in our lives. We often think in extremes – right/wrong, good/bad, always/never – and the diet industry capitalizes on this. But rigid thinking limits our capacity for growth, curiosity, and transformation. Dive in to understand more about the drawbacks of this mindset and how to navigate away from it, embracing the shades of gray.
How can we overcome rigid thinking? Picture this: A woman journals her thoughts, musing over this very topic.
We inherently fear what we don’t know. The uncertainty makes us uncomfortable. The allure of binary thinking is that it seemingly simplifies our complex world. But by boxing ourselves into these strict categories of “good” and “bad” or “right” and “wrong,” we miss the vast spectrum that lies between.
WHY EXTREME THINKING IS AN ISSUE
Our natural inclination is to distill complex concepts into clear-cut categories like right/wrong or good/bad. This can make us feel more secure.
Diet culture feeds off this mindset. The comforting feeling of being on the “right” path can be alluring. However, real life is more nuanced than these extreme categories suggest. By adopting this binary view, we rob ourselves of the chance to evolve and change. Every meal becomes a test we either pass or fail.
Our perceptions of food and bodies influence our feelings and actions. Using labels like healthy/unhealthy or clean/toxic can create a divide between our physical sensations and our emotions. For instance, a client once shared with me that consuming a “bad” food made them feel as if the day was wasted. This led to overindulging, only to “begin afresh” the next day.
Assigning moral values to food can stir feelings of guilt. Conversely, praising certain foods can lead people to overconsume them without considering their actual nutritional needs or tastes.
EMBRACING THE SPECTRUM OF THOUGHT
Binary thinking traps you into extremes, not leaving room for self-reflection or learning. But by stepping back from judgments and confronting our fears, we discover the gray area.
While the gray area might be unsettling, it’s where true growth happens. This space allows us to view every experience as an opportunity for learning rather than a definitive judgment. Embracing this area can create a harmonious relationship with food and oneself.
Intuitive eating exemplifies this approach. It’s not just about eating when hungry and stopping when full. It recognizes various kinds of hunger, not just the physical kind.
By moving beyond rigid thinking, you can explore deeper insights about your relationship with food and body image, allowing for more adaptability and understanding.
REDEFINING YOUR VOCABULARY
To truly embrace this wider spectrum, consider adjusting how you communicate.
Words carry weight. The way we describe our experiences can either pigeonhole or liberate us. Here are two strategies to reshape your narrative:
- Substitute “but” with “and”.
The term “but” often contrasts or negates the previous statement. Instead, “and” can help both parts of a statement stand true without negating each other. For instance:
- “I relished that meal, and I wish I had eaten a bit less.”
- “I feel full, and I’d like another cookie.”
- “I enjoy cooking, and I’m not too keen on cleaning up after.”
By making this linguistic switch, you allow multiple truths to coexist without judgment.
- Describe food using neutral terminology.
Reflect on the words you commonly use to categorize food. Notice any judgment inherent in them. For a healthier mindset, adopt more balanced descriptors for food, like nourishing, tasty, or satisfying.
Realize that food doesn’t bear moral values. By detaching these from your food choices, you free yourself from unnecessary guilt and allow room for personal growth and understanding.
