Overcoming the mindset ingrained by diet culture necessitates confronting the tendency toward absolute, black-and-white thinking. We often categorize experiences as good/bad, always/never, or right/wrong, a tendency that diet culture eagerly exploits. However, this rigid mindset doesn’t leave room for progression, exploration, or transformation. Let’s delve deeper into the pitfalls of this dualistic mindset and strategies to embrace the nuanced shades of gray.
Understanding the Nuances of Thinking
(Picture of a woman writing in her journal, with text overlayed.)
The uncertainty of life can be unsettling. The desire for clarity drives us toward an all-or-nothing perspective which, although it offers simplicity, binds us to an unyielding viewpoint. This confines us to labels like “good” or “bad” and “right” or “wrong”, but what about everything in between?
THE DRAWBACKS OF RIGID THINKING
Oftentimes, we resort to classifying experiences into neat categories to alleviate our discomfort. This categorization might be as stark as good/evil or right/wrong.
Diet culture capitalizes on such thinking, giving a deceptive assurance that following its rules equates to doing something commendable. This mindset insinuates that as long as we follow the rules, everything will be alright. However, this assurance is misleading because real life thrives beyond these strict dichotomies. This limited viewpoint stifles adaptability and growth. Every food choice becomes a test of success or failure.
The language we employ about food and body shape influences our perceptions and actions. Associating foods with terms like good/evil or healthy/toxic can create a chasm between mental and physical responses. Instead of attending to innate signals like hunger or fullness, we become responsive to external judgements.
For instance, a client once shared how categorizing certain foods as “bad” led them to believe they had ruined their entire day’s efforts. This prompted a sense of resignation, causing them to overeat without mindfulness, with the hope of “beginning afresh” the next day.
Tagging foods as “bad” can induce guilt and shame, correlating food choices with one’s moral compass. On the flip side, labeling foods as “good” can be misleading as it might lead to overconsumption, irrespective of genuine hunger or taste preferences.
EMBRACING NUANCE
Constantly viewing life through the lens of success or failure doesn’t allow for introspection and growth. The binary perspective – such as weight loss being “good” and weight gain being “bad” – excludes opportunities for deeper understanding.
By suspending judgment and addressing underlying emotions, we can discover a more nuanced view: the gray zone. It might seem challenging to accept this ambiguous area, but it’s where authentic growth and transformation take place.
This middle ground transforms each event into a learning experience, bridging the mental and physical realms and fostering a more harmonious relationship with food and oneself.
Intuitive eating exemplifies this balanced approach. It doesn’t rigidly dictate eating exclusively out of physical hunger; it recognizes multiple facets of hunger, encouraging a more holistic view of eating.
REVISING YOUR VOCABULARY
Embracing this balanced approach starts with altering our language.
Language wields tremendous influence. While it can be a source of guilt or inferiority, it can also facilitate personal development. Here are a couple of strategies to revamp your language and welcome the gray:
- Substitute “but” with “and”.
This switch can profoundly affect our relationship with food and broader life experiences. For example, consider the statement “I loved that meal, but I ate too much.” The latter part negates the initial sentiment, inducing guilt. Now, using “and” as in “I loved that meal, and I ate too much,” both sentiments stand valid. - Adopt neutral descriptors for food.
Recognize judgmental terms you associate with food. Reflect on their implications and strive for more balanced terminology. Instead of “good” or “bad”, consider descriptors like nourishing, tasty, or satisfying.
Shifting from a binary viewpoint fosters personal growth. Revising language and embracing a more comprehensive understanding of food and self can lead to a more fulfilling life journey.
