Posted by mmorand on April 3, 2010
This post is part of a series about Complete Recovery on our blog. If you’d like to read all of the blog posts in the series, see The Three Steps to Complete Recovery – 1, 2, 3.
All-or-Nothing Thinking 101
After exploring Step 1 and Step 2 as outlined in the last 2 articles from me it is highly likely that you are more tuned in than ever before to:
- The signals that let you know that you’re feeling anxious;
- The fact that when you’re anxious it’s not a bad thing, it simply means you have needs that aren’t being met in that moment; and
- The absolute causal relationship between feeling anxious because your needs aren’t met and your immediate focus on food and body in a stressful, self-harming way.
If you haven’t got a sense of trust that that is the pattern; if you don’t yet know in your gut that this is the mechanism by which your food stress gets triggered and remains in your life, you must, for your own healing and freedom, read Step 1 and Step 2 and explore those exercises for a few days at least.
This process doesn’t work if you just listen to me – you have to prove to yourself, to that very doubtful, critical voice within, that the problem isn’t you, it’s your training in how to respond to (or not) your appropriately occurring feelings and needs.
Without your own confidence, through experience, in this process you won’t bother to do the next steps of homework and you’ll just come away from this process believing you tried and it didn’t work – which is the farthest thing from the truth.
This process works 100% every single time. It can’t not work. We are helping you to learn to apply rational adult thought to all areas of your life and when you do that, you naturally feel more adult, less fraudulent, more relaxed and peaceful in your own skin and genuinely capable and desiring of taking great care of yourself. Once you begin to really “get” the process, the speed of your recovery is up to you in terms of how often you use your tools and therefore, how long it takes for them to become second nature in the way the old “if I feel anxious, let’s numb out” mentality is currently second nature to you.
Where my team and I come in is to help speed you on your journey with support that is specific to you and your unique life experience; we provide examples and tools that are just right for where you are and what step you’re on. But the basic mechanism is the same for all people and I’m sharing it with you these past two weeks and for the next two or so because I want you to understand completely what’s going on when you reach for food and you’re not hungry or don’t allow yourself to eat when your body needs nourishment. If this article resonates with you, then it’s time to allow yourself to get a little support and to finally step completely free of food and body stress.
I have found, through my own longstanding and complete recovery from binge eating/exercise bulimia and the underlying triggers that led me to that coping strategy in the first place, that it is much easier to change a behaviour when you truly believe you can. That means, if you don’t understand why it is you do what you do, you are likely to blame yourself and see yourself as faulty and feel stuck and keep trying the same old thing.
I remember the feelings of despair that used to overtake me after a binge. That sense of waking to reality to discover that I’d just done, yet again, the very thing I promised myself all day that I wouldn’t do. Every single day my trust with myself was compromised in this way and every single night I felt that familiar sense of urgent need for numbing and shortly after, the despair and depression of failure.
I also remember that the only thing that brought me any sense of light, however momentarily was falling asleep to the story that tomorrow I would be different, tomorrow I would stick to my diet, tomorrow I would not over eat, not a bite more than I needed, maybe I’d even undereat and exercise to make up for tonight and in a few days the damage would be undone…….zzzzzzzzzzzzz.
And then waking up to the anxiety in the pit of my stomach that signaled memories surfacing from last night, the bloating, the ‘fatness’ and feeling gross in my body, the self-loathing as I got dressed in one of the very few outfits that fit me at all – something resembling a red potato sack if I recall correctly. The self-beratement and shame followed me through my morning preparations and on the skytrain to work and as I sat down at my desk, I was already so unhappy (yet externally smiling widely earning me the nickname of “sunshine” from my co-workers…if they only knew!), and, at that point, nothing had even really happened that day.
I had no room for anything to transpire between me and the world as I was already maxed out from my own past pain and present self-loathing and ineffective solutions, yes, I remember that sense of stuckness, hopelessness and despair very, very well.
By coffee break I was across the street getting a giant cinnamon bun and consuming it so quickly, so as not to be observed. Who did I think they thought I was buying it for? And why did I think anyone ever cared about what I ate?….because my family had been extremely preoccupied with what I ate and what I looked like, my weight and acceptability appearance-wise, it never occurred to me that my family had distorted priorities and confused ways of being. I assumed everyone was like them, just perhaps a little quieter about their judgement.
For the record, my years of recovery and 17 years as a specialist in this field have proven beyond a shadow of a doubt that the only people who care what you eat and what you weigh are people who are as confused and preoccupied with food as you are – and believe me, you do not want to try to live your life to make them happy – that’s their job. Your job is making you happy! And it’s much, much easier to do than you can imagine. You just have to try something that works rather than variations on a theme that never will.
Where was I, oh yes, coffee break. Well, you get the point. The day did not go well as long as I was focusing on food and what I weighed and looked like rather than on why I felt so bloody shitty all the time. I just assumed I felt crappy because I was crap and would always feel that way. I believed, because of my familial training, that if I looked a certain way I could at least fake it and perhaps lead some semblance of a decent life.
Only problem of course was that I had some very confused perspectives on myself and on others that led me to feel anxious most of the time whether alone or in a giant group of people and the way I dealt with my anxiety was the same way you do: I ate, I restricted, I purged through excessive exercise (at times).
Now if I’m telling myself I need to lose weight and stop overeating in order to be peaceful and happy and finally “acceptable” but the thing that I do when I feel anxious about anything is eat, I’m stuck. It wasn’t the food that had me stuck either. Not at all actually. It was my all-or-nothing thinking. I was absolutely fixated on only one possible explanation (I was lazy, lacked willpower, flawed and faulty) and, in my mind, only one possible solution:
Keep trying the thing you’ve been trying for years that had never worked because it’s you that’s the problem and not the diet!
So you see. The underlying all-or-nothing story that I was the problem never allowed an opportunity for me to even open my mind to the possibility that something else was actually the problem. That perhaps there were actually things that were legitimately painful or stressful and that perhaps the calming and soothing and numbing of myself with food would naturally shift if I learned how to identify and attend to those other stressful things. Perhaps even my self-esteem would increase and I genuinely wouldn’t feel so faulty and bad after I got to see myself being successful in taking care of some of those stressful situations in ways that were dignified and respectful and led to a solid sense of closure. This would mean I would feel less and less anxious and insecure and therefore need food to cope less and less, naturally!
Well of course that’s exactly what was true and exactly what happened. And that’s what happens for all our clients. But I couldn’t make that shift myself because of the annoying dichotomy that the mind that actually needs to make the choice to try something new is absolutely imbedded in the story above: I’m flawed, it’s me, it always will be, I’ll never get it right, so why bother trying. I just couldn’t clearly see where I was going wrong and why I always ended up right back where I had promised myself I wouldn’t.
I needed someone outside of me to catch my thoughts for me and show me where I was taking that nasty wrong turn at Albuquerque again. Someone to help me step out of my old perspective of fear and self-doubt and into the present moment, into reality, where there truly are a multitude of possibilities to every single situation, regardless of what your old all-or-nothing mindset tells you. As Albert Einstein so wisely said: No one can solve a problem with the same mind that created it in the first place.
Back then, the cycle of anxiety – binging/restricting – feeling guilty and shameful and loathing of myself and feeling greater anxiety was at play in my brain 24/7. Of course I still believed that the solution lay in controlling my food and in me looking a certain way. I never once had any other notion put to me. There were no other solutions presented, and believe me I searched!
My psychiatrist (only went once); psychologist (likewise); 3 separate GPs; and countless diet centres; OA; etc., etc., ALL FOCUSED ON THE FOOD! ARGH! Even the “experts” were steeped in all-or-nothing thinking! I knew in my gut that what they offered wasn’t the answer but no one could tell me what was.
I was blessed to stumble upon a lady who had been a psychiatric nurse and seen many women and men on her ward with eating disorders who were drugged, given diets and sent home, only to return shortly thereafter. She realized something was missing in this treatment and began to explore other options. She helped me to understand some of the basic principles of natural eating and showed me how to notice when I was coping with food and gave me a few tools to begin to do things differently. It was such an eye opener.
In the 17 years since then, I have committed my life to making your complete recovery easier, speedier and most importantly, lasting. The last thing you need is another process that doesn’t work. You need something that works like a hot damn, right away. And that’s what our program does. I wrote an article a while back called: When I use my tools they work!
I wrote that article because that’s the feedback I get every single time from clients. This stuff works. The process I have created for you relies on you exploring step 1 and step 2 from the previous week’s articles (or reading my book, joining our web program, etc., to get the full tool kit) and then, when you have proved, beyond doubt to yourself, that there is something more going on that laziness and lack of willpower on your part, you’re ready to take the next step and begin to actively explore change where it needs to happen first: What is really making you anxious and what can you do about that, fast!
So, as always, email your questions and feedback and stay tuned for next week when we explore all-or-nothing thinking in greater detail and I’ll give you specific examples from many clients sharing how all-or-nothing impacted them and how it doesn’t anymore.
For now, be on the lookout for the desire to use food to cope, and the accompanying feelings of anxiety and when you notice them, just stop for a moment and ask yourself what it is you were just thinking. Continue to prove the connection between some stressor in your life and your current, automatic default to food focus.
Have a productive week!
Love
Whether you prefer one-on-one counselling (in-person, by phone, or email), our intensive and transformative workshops, the self-help approach with the book, or our Food is Not the Problem Online Membership Program, take action today to have a stress-free relationship with food. Sign up for our free newsletter today (see the left top side of your screen). Newsletter subscribers receive exclusive product discounts and are first in line to get on all the latest new at CEDRIC.
© Michelle Morand, 2010
Tags: acceptance, all-or-nothing thinking, anorexia, anxiety, binge eating, body image, body/mind/spirit, cirtical voice, compulsive eating, core beliefs, drill sergeant, eating disorders, exploring, forgiveness, grounding, growing, healing, healthy eating, hopelessness, insecurity, natural eating, nurturing, overeating, present, rebalancing, recovery, self care, self esteem, self love, self worth, self-loathing, thought patterns, triggers
Posted in: 2010, CEDRIC Centre, Complete Recovery, Relationship with Others, Relationship with Self
Welcome to the CEDRIC Centre’s blog. This is the best place online to make lasting and complete changes to your stressful relationship with food, as well as any other stressful circumstances whether in relation to your self-regard, your relationships or your career.
Many would say that we are the experts in getting you from “I’m stuck” to unstuck.
Our very simple, quick, and effective method for removing all the barriers to your success, while simultaneously teaching you new ways of approaching food and other stressors, works for every harmful coping strategy and for every age, male or female.
So whether you overeat, restrict, purge, drink, procrastinate, get stuck in harmful or unsatisfying relationships, feel unfulfilled in your career, or struggle with family connections, our method will show you, simply and speedily, how to create the change you seek in all areas of your life.
Don’t waste another day feeling stuck and stressed out. Regardless of what you may have tried in the past, I can guarantee you, you’ve never tried this because if you had, you wouldn’t still be seeking a solution. Guaranteed!
CEDRIC’s Weekly Update
Welcome to another fabulous week of the CEDRIC Centre’s on line ezine! This week’s article adds a few more pieces to one of the 3 core tools for recovery: The List of Stressors, and next week, we’ll finish it up and move on to a chat about perfectionism. Good stuff!!
I’m on TV this week!: This Wednesday, the 12th I’ll be on the Fanny Keifer show (Studio 4) in Vancouver on Shaw @ 9:00. A new experience for me! I’ve done quite a few TV appearances to share information about disordered eating, overeating, dieting, orthorexia, and about the Centre’s services too. So the experience of being in front of the camera isn’t new or scary, not like it was the first time or two. I was just chatting with a client about the tendency we have to judge ourselves for feeling anxious or insecure in new situations. It is perfectly appropriate to feel some degree of anxiety and insecurity in new situations. Everyone does. And anyone who says they don’t is not being honest with you or with themselves. There certainly are different levels of anxiety, and some people may approach new situations with a fairly low level of distress while others may be downright panicked and may not even be able to follow through on their plans as a result. The difference, with no exceptions between Person A and Person B is the degree to which they still get hooked into old core beliefs, negative self-talk and worst case-scenario thinking.
The 3 core tools take care of any of those concerns in moments. You can’t expect to live life to the fullest and never feel at all anxious or unsettled. But you can expect that once you recognize that you are unsettled, you can use your 3 core tools, in moments to remove any old stories and future ideation (worst case scenario fantasies), and therefore be left with the natural, healthy appropriate niggle that any new situation calls for. This appropriate niggle is usually less than 10% of the distress that most people feel. 90% is the story, the future thinking and old crud that gets triggered simply because of the link you’ve formed, long ago, between feeling at all unsettled and automatically defaulting into learned helplessness (I can’t, I’m not good enough, It’s too overwhelming, etc.). That means, in a few short minutes, once you’ve mastered these tools you can bring yourself from overwhelmed and needing food to cope to pretty darned peaceful and enjoying the little anticipatory energy in your body when you’re in a new situation. Very fun!! Very freeing!!
Victoria May Workshop: Next weekend is the Phase I workshop in Victoria, the 14 – 16 from 10 – 5 each day. We have 2 spaces free if you’d like to come. Here’s a little more feedback from past participants to give you a sense of what you can expect from attending.
“The weekend workshops are amazing! The Phase I is such a great way to learn/affirm the tools and help you focus on what you need to focus on. The one tool that Michelle helped me with that REALLY made an impact for me in this workshop was the drilling down to determine the real reason or energy or thoughts behind the statements we make or those that are said to us – “and what’s important about that . . . ” I learned that it’s not about me, and that it’s ALL about me . . . depending on the situation. That’s where I became VERY clear that, for me, it’s where my brain is at, and what my beliefs in myself are and what my story is. The group situation was great – we all bonded very quickly – and everyone had ample time for individual work.”
“The workshop was amazing. Michelle is a gifted facilitator and I got so much more out of the workshop in 3 days then I had in 3 months of reading her book. I’ve been watching the forums (on the web program) for the past week and have felt very strong in my understanding of the issues being discussed and the underlying issues of PLA, Alexithymia, All-or-Nothing Thinking, etc.
I came away from the workshop feeling at peace for the first time in years.
There were 6 participants plus Michelle. Michelle was able to meet everyone’s individual need to be heard while translating their situation to include all of us. I remember thinking when I was sharing that I was using up too much group time (my Drill Sgt. was firmly entrenched), however, as the weekend continued and we shared outside of group time, it became apparent that we were all feeling the same self-doubt and were all benefiting from each others stories.
I was struck by the other participants; they were all intelligent, strong, beautiful and caring women who were deserving of all the good things that life has to offer. Yet, they struggle with the same demons that I struggle with; the nasty Drill Sgt, sky-high PLA, not trusting themselves to make ‘good’ decisions, etc. It became clear to me over the weekend that I was one of them, that I am as strong, as intelligent, as caring and maybe even as beautiful as they are. WOW!! That realization was worth the whole weekend.
I decided to join the online program to keep my focus on my recovery. I have attended countless work-related workshops and know that all the best intentions to implement whatever you’ve learned are quickly put on the shelf if there is no follow-up. I’m not willing to shelve any of the things I learned during those 3 days and I’m definitely not willing to shelve this peace that I feel.”
Have a fantastico week!!!
And a special welcome to all of our new web program members. Our online community is growing. The dialogue is fantastic, and I’m thrilled with how everyone is making the program their own! A dream come true!
Love
This post is part of a series about Complete Recovery on our blog. In this article we are exploring the first and most fundamental step to eating disorder recovery.
A snippet from the 
A few weeks ago, I gave a presentation at the Victoria Health Show entitled: Practical and effective tools for overcoming emotional, psychological and physical barriers to optimum health.
Yes, quite the mouthful, but….interestingly enough it was the most well-attended talk I’ve ever offered in my 10 years of Health Show lecturing. Things that make you go, hmmmmm.
Obviously one reason for the increased attendance is that the topic is broader than my usual “Food is not the Problem: Deal With What Is!” educational presentation. But based on the feedback I received after the lecture and in the weeks that have followed, I am quite clear that the real reason for the greater turn out were the words “overcoming” and “barriers.”
Funny thing about last week’s article: I had at least 10 people mention over this past week that they really appreciated that article and felt certain I had written the article on “THE” conversation in response to something that was going on for them personally that they had shared with me. Now, for the record, clients do give me permission to share, anonymously, certain aspects of our work together for educational purposes, but, the truth is, this issue is so incredibly prevalent and key to your healing from emotional eating that it really does pertain to everyone I’ve ever worked with and wasn’t specific to anyone.
Kind of like that article I wrote awhile back on needs which similarly hit home with everyone. Communication issues and our own confused training in relationships really does pertain to us all until we learn to honor ourselves, respect our needs, and ask directly and respectfully for what we need.
This week’s article takes off where last week’s left off. We are going to take a brief look at how to most effectively approach a conversation around a sensitive issue with someone. When I say “sensitive,” I mean an issue that makes you feel a little uneasy, anxious or resistant when you think about bringing it up. It may be that it makes you feel uneasy because of your part in it or because of what it is you imagine the other person will feel or think about you when you bring the issue up.
The first thing to do when you’re thinking about talking to someone about something that has any emotional charge for you at all (or that you think might be sensitive for them) is to sit down, alone, and ask yourself the following questions:
Whether you prefer 
The Diet Mentality of our society says that the way to be externally acceptable is to have breast augmentation, liposuction, no noticeable body fat, and a million dollars. It is not only unrealistic and unnatural, but it is also unhealthful. Ah, but the Drill Sgt. in you doesn’t really care, because the most important thing to him is meeting your needs for security and acceptance. And he believes that those needs must be met outside of yourself and can only be met when you have total acceptance and approval from everyone. He’ll worry about your quality of life and your health and wellness later. Right! Any of you who have been playing the Diet Mentality game for long will know that “later” never comes. From the Drill Sgt.’s perspective, there is always something more that you need to change/do/be in order to secure your place in the world. The only way the Drill Sgt. knows how to do this is to continue to pressure you to look a certain way so that you will finally get the approval and sense of security in the world that you so desperately seek.
Letting go of the dream of perfection doesn’t mean giving up hope of having everything you desire.
It is actually the doorway to finally stepping free of the old all-or-nothing thinking that has kept you stuck in unsatisfying jobs and relationships and has kept you chained to food and body image focus as the answer to your insecurities and dissatisfaction with life.
The story that there is a “perfect” and that you have to be it or else is what keeps you from living happily, passionately, and purposefully in this moment.