I want to dive into a topic that plays a huge role in emotional eating, body image, and overall well-being: thoughts. Whether we realize it or not, the thoughts we think every day have a powerful impact on our actions, emotions, and how we show up for ourselves. In this post, I’ll walk you through why understanding and questioning your thoughts is essential, and I’ll share some personal stories and practical tools you can use to break free from mental autopilot.
The Power of Thoughts: A Constant Scroll
Our minds are always busy, with thoughts scrolling across like a ticker tape on the bottom of a news broadcast. These thoughts—whether random, helpful, or critical—shape our experiences. Back when I first tried meditation, I thought I was doing it wrong because I couldn’t stop thinking. I’d get frustrated trying to “clear my mind,” believing that successful meditation meant achieving silence. But over time, I learned that meditation isn’t about stopping thoughts—it’s about recognizing them and deciding which ones deserve my attention.
The same principle applies to our daily thoughts. Thoughts will pop up whether we like it or not. The key is becoming aware of them and choosing how we respond.
The Three Pillars of the Fat2Fierce® Program
In my coaching program, Fat2Fierce®, we focus on three pillars: mind, body, and heart. These pillars support the process of reconnecting with yourself.
Mind: It’s all about understanding your thoughts—how they show up, what they mean, and how they affect your actions.
Body: This pillar is about building a relationship with your physical self, and learning to recognize the difference between physical and emotional hunger.
Heart: This focuses on emotions and learning to allow, rather than suppress, difficult feelings. Stress, sadness, anger—they are all part of the human experience, and when we avoid or distract ourselves with food, we deny our emotions the space to be felt and processed.
Thought Autopilot and Emotional Eating
One of the biggest challenges I see with emotional eating is how automatic it becomes. After a stressful day, we might head to the pantry or the drive-through without even realizing it. The same thing happens with thoughts. Our brains have a habit of repeating the same negative thoughts over and over, like “I look fat today” or “I have no control around food.” These thoughts play on a loop, influencing how we feel and what we do.
For years, I believed these thoughts without ever questioning them. It wasn’t until I started working with my first life coach that I realized I could challenge them. She introduced me to the idea that thoughts aren’t facts—they’re just thoughts. And with practice, I learned that I could choose which ones to believe.
Practical Thought Work: Becoming a Private Investigator
Here’s a tool that was a game-changer for me, and it’s something you can try too: thought inventory.
Set an Alarm: Throughout the day, set alarms or reminders to pause and take note of whatever thoughts are running through your mind at that moment.
Write Them Down: When the alarm goes off, jot down the thoughts—whether they feel important or not. Just capture them.
Review and Investigate: At the end of the day, review your list. Notice any recurring thoughts, especially the negative ones. These are your “top tunes”—the thoughts that tend to show up on repeat.
Question the Thoughts: Start asking yourself:
Is this thought true?
Is it helpful or harmful?
What else could be true?
Do I want to keep thinking this thought?
For example, one of my recurring thoughts used to be, “I look fat today.” When I asked myself, “Is this thought helpful?” the answer was no—it made me feel ashamed and discouraged. From there, I explored what else could be true, like, “I look like me today,” or “I like my hair today.” Over time, these small shifts helped me change how I felt about myself.
Training Your Brain Like a Puppy
I like to think of our brains as untrained puppies. Just as a puppy needs guidance to learn where to go potty, our minds need practice to recognize and redirect thoughts. Without this practice, our brains will run wild, producing unhelpful thoughts on autopilot. But with time, patience, and consistency, we can “train” our minds to think in ways that serve us better.
This isn’t about getting rid of negative thoughts altogether. Even the inner critic serves a purpose—sometimes, it’s there to protect us. The goal isn’t to silence the critic but to make space for more supportive voices, like your inner cheerleader. We want to share the stage, so the critic doesn’t run the show alone.
Compassion, Curiosity, and Patience
One of the most important things I’ve learned in this work is to approach my thoughts with curiosity and compassion. Many of the thoughts we carry about ourselves have been with us for years, sometimes passed down through family or absorbed from societal expectations. For me, harmful thoughts about my body started when I was nine or ten years old. It took time—and a lot of practice—to unlearn them.
If you’ve carried similar thoughts for decades, give yourself the grace and patience to untangle them. The process of shifting your mindset takes time, but every small step counts.
Ready to Explore Your Thoughts?
Thought work is an ongoing practice that can change the way you feel about yourself and your life. It’s not about fixing everything overnight—it’s about becoming aware of the thoughts that shape your actions and learning to choose ones that serve you better.
If you’d like more support with this work, I invite you to book a free connection call with me. We’ll spend an hour exploring your thoughts together and see how thought work can help you create the change you desire.
Thank you for joining me on this journey today! I hope this post has inspired you to start paying attention to your thoughts and approach them with curiosity. Remember, you are not your thoughts—you are so much more.
Until next time, take care and be kind to yourself.
xo,
Amy
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