Without my precious food to numb me, I recently came face to face with the
thoughts and beliefs that could keep my business stuck.
Specifically, my thoughts and judgments about marketing, selling and
promoting myself and my business.
I resist promoting myself because I’m afraid I’ll be
perceived as arrogant, manipulative or self-serving.
However, if I don’t promote myself then I will either not be in
business very long or I’ll only reach a small number of people.
“… pay attention when you want
to eat a box of Oreos,
drink a bottle of wine or
whatever your drug of choice is.”
What can I (we) do with these thoughts and beliefs rather
than divert them with food, wine or keeping crazy busy?
I chose to look deeper rather than going for the distraction and found
there was a message for me.
Below are 4 steps you can use when you’re stuck:
1. Notice your negative or limiting thoughts and beliefs.
If it’s hard to recognize your thoughts, check in with how you’re
feeling then back track to find the thought that created it.
Your thoughts create how you feel.
Use your feelings as signposts to point to what’s going on
in your head. And definitely pay attention when you want to eat
a box of Oreos, drink a bottle of wine or whatever your drug of choice is.
My limiting beliefs were:
“I can’t promote myself or my business because people will see
me as arrogant, manipulative or pushy. They’ll get angry and not want
to have anything to do with me.”
“When we carry negative thoughts, fear
and limiting beliefs from childhood,
we aren’t able to be who we truly are.”
2. Once you realize your negative thoughts or limiting beliefs, ask yourself,
“Who is this coming from?” and “What is the message it has for me?”
My beliefs came from this scared little girl inside of me. A little girl who,
when she dared to be who she was, was often met with disdain and the question,
“Who do you think you are?” and with statements like “You’re stupid,”
“You’re ugly,” or “You’re a girl so you don’t count.”
My inner little girl came away feeling like the world was against her
and had to “be a good girl” and not standout in any way. This was
the part of me that was afraid to shine because it had been
met with pain in the past.
The message she had for me, was that she wanted to be accepted
for who she was and she wanted to come out and play.
3. Ask yourself, “What do I need?”
When we carry negative thoughts, fear and limiting beliefs
from childhood, we aren’t able to be who we truly are.
There was a part of me that wanted to come out and play but
every time it tried, I pushed it down by telling myself not
to get “too big for my britches.”
I wound up feeling like I betrayed myself.
What I need in these moments, is a shot of reassurance
along with a large dose of self-love and non-judgment.
I need to be more worried about taking care of myself and less worried
about what others think.
4. Give yourself what you need.
It’s not enough to ask yourself what you need. You actually have to
give yourself permission to have it.
That little girl is part of me. It’s the part that wants to have fun and play.
It’s also the part that has been trying to protect me from being hurt
AND the part that has been keeping me stuck.
I need to give this part of me love, acceptance and reassurance
that we can handle anything life throws at us.
Then trust myself, relax and enjoy the ride!
Lather, rinse, repeat! This is a constant process of bumping up against
our fear, negative thoughts and limiting beliefs.
We are never finished.
When I choose not to numb or distract myself with food,
I open myself up
to fun, joy and endless possibilities.
What negative thoughts, fear and limiting beliefs are ready for you to transform?
I can’t tell you how many times I’ve said to a client, “Feelings aren’t right or wrong, they just want to be expressed…”
I’ve wasted so much time numbing myself with food because I didn’t want to deal with certain thoughts and emotions.
I use food to help me relax and even celebrate making it through the day. It’s as if it helps me take a deep breath and relax.
Of course, I know better.
When I am in my “I can eat anything I want whenever I want” mode, it isn’t long before I’m numbing my anger, shame, sadness, frustration, boredom, overwhelm etc… and packing on the LB’s.
Then I use even more food to try and feel better. It’s a set up for disaster.
The thing about numbing emotions is that we can’t pick and choose which ones to numb.
When we numb one emotion, we numb them all.
We numb our emotions with drugs, alcohol, food, shopping or today’s most popular numbing activity, being crazy-busy.
In her book, The Gifts of Imperfection, Brené Brown says, “…research taught me that there’s no such thing as selective emotional numbing. There is a full spectrum of human emotions and when we numb the dark, we numb the light… We can’t make a list of all of the “bad” emotions and say, “I’m going to numb these” and then make a list of the positive emotions and say, “I’m going to fully engage in these!”
When I numb myself with food, alcohol or busyness, I feel like my world is painted gray.
It’s hard to get out of bed in the morning. I don’t really enjoy what I’m eating because if everything I eat is special then nothing is special. Do you get what I mean?
As soon I stopped using food to numb my feelings and dull my thoughts, I began to feel and hear everything that I didn’t want to deal with. It was uncomfortable but I survived.
I started by not judging myself. I began meditating again so I could practice separating who I know myself to be from the thoughts in my head.
Choosing to run away from my thoughts and feelings, comes at a cost.
India Arie’s song, Break The Shell, talks about this. She says, “life’s gonna hurt but it’s meant to be felt…” because “we have a choice to live or truly be alive…”
In order to truly be alive, I have to break the shell that I put up to keep the pain away.
Lat Saturday night, we went to a dinner party and the food was amazing! I ate everything I wanted, even a bite of the homemade ooey-gooey, chocolatey, butter and sugar-filled Paula Deen brownies that our hostess made.
I took a bite and savored it. Did I want more?
Hell yes! But I knew that another bite was not going to taste as good as that first bite.
I have a ways to go before I reach my goal but I’m learning that overcoming my issue with food and my weight (and any other issue) starts with looking at what’s going on inside of me, not judging it. Then I can give myself permission to feel it all.
What is your favorite way to numb yourself? What is it you’re not allowing yourself to feel?
When I decided to tackle my weight thing once and for all, I went back and did an “autopsy” to determine why things went sideways in the past.
The last time I got to a weight where I was happy and comfortable, I was following a low carb diet. Not South Beach, Atkins or even paleo but one that included lean meat, fish, poultry and dairy and lots of vegetables, some fruit and grains. I ate carbs like cookies, cake, crackers and bread very rarely.
After about 8 months, I reached my goal weight and kept it off for about a year and a half.
I seem to be good at losing weight but I stink at keeping it off.
Step one in the “autopsy:” Tell the truth.
I used the excuse that I had a bad case of shingles, was basically bedridden for 3 months and the inactivity caused my weight gain.
Not the truth.
My eating habits had started to fall off before I got sick.
I had begun allowing myself a taste of cake here, a spoonful of ice cream there. Then it turned into a cookie here and a candy bar there.
At first the scale didn’t move so I didn’t panic. But then it slowly began to inch up little by little and before long I had put on 6 pounds.
My workouts became intermittent.
I was pushing myself to succeed in my business and volunteering a lot of my time. I was stressed and tired and I began to use food, mainly sweets, to make myself feel better.
I now see that it wasn’t the shingles that caused me to gain weight. It was my lack of self-care that brought on the shingles. And that led to many bags of Doritos trying to take my mind off the pain.
But the main thing I realized was, I got cocky. I thought that I would never go back to being addicted to sugar and carbs.
I even remember saying the words, “I’ll never go back!”
Words that came back to haunt me.
I see now that I lost the fear of the weight coming back. I forgot about the tired, wrung out feeling when I eat too much crap. And didn’t even consider the possibility of not only getting sick but contracting a chronic condition like high blood pressure or a disease like cancer.
I got cocky and the weight came back.
I’ve lived most of my life worrying about what others think and I’ve done a lot of work to break through that. I don’t believe I should live in constant terror and worry about becoming obese.
What I do now believe is that there is nothing wrong with a little healthy fear to keep me on my toes and out of trouble.
This fear includes a healthy respect for things like alcohol and food. It is an awareness that I have to be careful not to let my guard down too much.
I need to set my own limits and be clear where the line is.
I’m back to cutting down on processed carbs and sweets and eating more whole foods. And I’m always paying attention to what makes me feel like I want to eat and drink a bit too much.
That’s working for me right now.
Do you struggle with keeping weight off once you lose it? What have you learned from your past experiences when it comes to losing weight? What do you think about having a “healthy” fear of food?
A few months ago, I decided it was time to take a hard look at my relationship with food. It was time to figure out how to eat without it turning into an internal emotional battle.
I stopped following my “food rules” and noticed the thoughts that ensued:
“What am I doing???”
“I am going to lose control and end up weighing 300lbs!”
“Everyone is going to see that I’ve gained weight and judge me for it.”
“People will think I’m lazy and a loser.”
“Ok, I can do this for the holidays but as soon as they’re over I’m going on a strict diet.”
“I can NOT permit myself to eat any cookies, meatballs, crab dip (insert any food that is not a raw vegetable here).”
After the holidays were over, it turned into:
“OMG! I gained 10 lbs! I’m fat!”
“I look terrible and I need to lose weight!”
“My family loves me no matter what size I am. Who am I kidding, they’re probably as disgusted with me as I am!”
“I just want to hide out at home.”
“I can’t buy any new clothes until I lose weight.”
There they were. The thoughts that have come out of my longtime struggle with food, weight and body image. And I know exactly where these thoughts were created.
They came from people in my past who thought they were being cute by calling me pleasingly plump when I was in that awkward stage right before puberty hit. And the words of the boys on the school bus who knew exactly the right buttons to push by calling me fat and ugly.
As with the many attempts before, I knew if I put myself on a diet, eating or fitness plan it was doomed to fail because I was not doing it for the right reason. I would be losing weight because I was afraid of what others thought, not because it was something I wanted.
Then I thought, “What if these thoughts aren’t true? What if I wasn’t a loser or lazy? What if I’m just me, not what I look like?”
So I asked myself the question, “Who do I know myself to be?” (A question I often ask my clients)
I know myself to be: kind, funny, smart, generous, loving, strong…
Does the size or shape of my body change any of that?
No! Hell NO!
If someone judges me or doesn’t like me for the size or shape of my body, it hurts. But quite honestly, they are not someone I would choose to be friends with anyway.
By replacing negative thoughts of my body with positive ones about the whole me, it not only made it easier to walk into a room full of people, I felt gratitude for the body that has brought me through 54 years and carried and birthed two healthy children.
I would love to say that the angels sang and my eating habits were suddenly transformed.
That didn’t happen. I’m still coming to terms with the fact that I inherited my dad’s muscular build and not my mom’s thin beautiful legs. And, I’m likely addicted to carbs.
I have also learned to listen to the shouting in my head rather than pushing it down and hoping it goes away. Now I ask myself, “What am I really looking for these cookies or this bag of peanut M & M’s to do for me?”
I have learned I like the way I feel when I eat healthy, whole foods rather than processed, sugar laden food.
It would be easy but miserable to go back to my automatic routine of forcing myself through a diet, losing weight, keeping it off for a while, rebelling against the diet and then regaining the weight.
Right now, I’m in an unknown space and it’s really uncomfortable. I don’t know what’s around the corner but I do know I am committed to breaking up this pattern of self-abuse.
Are you struggling with the same thing? What are you doing to break through your old patterns? Let me know I’m not alone.
I’ll keep you posted…
I recently received a Facebook friend request from a woman I had met through networking when I first became a coach. I hadn’t spoken to her in a couple of years and I was excited to connect.
The next thought that ran through my head was to invite her to like my business Facebook page. Suddenly I felt a wave of embarrassment mixed with shame and guilt. You see, I am not real consistent with posting on Facebook, particularly on my business page.
I go in waves of posting memes, quotes, thoughts etc.on Facebook and Twitter because the “experts” say that my business needs to have a social media presence. I’m sure it’s true because people a lot smarter than me say it’s true.
I believe what I offer makes a difference in people’s lives and the reason I’m posting is because I want to help or inspire someone.
But frankly, I suck at it. And to be perfectly honest, there are times when I hate it. I feel disingenuous when I’m simply trying to find something to post just to say I posted.
This year my intention is to “follow my bliss and enjoy the journey.”
“Follow your bliss” is a shorter version of the quote by Joseph Campbell “follow your bliss and don’t be afraid, and doors will open where you didn’t know they were going to be.”
According to the Joseph Campbell Foundation website:
“Joseph Campbell was a life-long student and teacher of the human spirit and mythology… individuals who searched within themselves and their societies to identify the need about which they were passionate. He called this burning need that they sought to fulfill their bliss..”
Coaching is my bliss. I love being a space of trust, authenticity and acceptance not only with my clients but with my family, friends, even strangers.
I try to bring that to my relationship with myself although that has proven to be quite a challenge especially when it comes to my weight and food. (More on that on that at a later time)
The definition of bliss is perfect happiness; great joy: a state of spiritual blessedness, typically reached after death.
My intention for 2016 of “follow my bliss and enjoy the journey” was born from wanting to experience great joy now. Not when my business was successful, the kids were happy and my husband and I were retired and traveling the world or after I die.
I’ve spent too many years chasing my bliss and being miserable.
I’m tired of receiving emails touting the formula that will bring a million dollars. I have spent way too much time and money on plans, strategies and coaches who promised me if I did what they said to do, I would make tons of money.
None of these fit with my values and integrity and all I ended up with was regret and an even emptier bank account.
Well, not true. I also got a valuable lesson: Listen to and do what feels right for me. Do not rely on someone or something outside of me for answers.
Don’t be surprised if you see intermittent posts from me on Facebook, Twitter or even this blog. And know that when I do post it will be because I’m following my bliss and enjoying every step!
What is your bliss? Let me know, post a comment and let’s keep in touch!
Then she asked me if I thought everyone should have a coach. I told her that I believed that if someone was happy and fulfilled with their life then they didn’t really need a coach.
She did not like that answer.
She stated that she believed everyone should have a coach. That everyone could stand to work on their health, their career, their relationships, some aspect of their life.
This point of view can be typical of a new coach who is trying to save the world one person at a time. Or a coach who is frustrated that their coaching practice is not growing as fast as they would like. (Been there, done that)
While I believe that everyone could benefit from a coach, I do not believe that everyone should be coached.
Coaching is about trying to figure out what’s stopping you from achieving what you want in life. Then it’s about getting into action so you generate results; lasting results.
Coaching does not work unless the client is willing to do the work and it requires commitment.
Many clients come to me because they are feeling stuck and hopeless and are tired of it. They are ready to jump in and do what they have to to transform their lives.
I have transformed my life from a woman who was terrified of social situations to someone who now relishes walking into a room full of strangers.
The fear is still there but now when I’m doing something outside my comfort zone, it turns into excitement.
Coaching is not something you have to do. You are the only one who can decide if and when you are ready. You can only change your life if you are open and willing to commit to it.
I have written a free 17 page e-book entitled, “What Is Coaching?”
In it, you will learn the difference between coaching, consulting and counseling, what training and certification a coach needs and the difference between a life coach, health coach, business coach etc. and more.
This book will not only help you decide whether coaching is right for you but gives you tips on how to find the right coach for you.
To receive your free PDF, simply enter your name and email address below.
I am often inspired not only by people but by animals as well. This week I want to share with you a human who uses her dog to inspire people.
I’d like you to meet Julie. She and I met about ten years ago when we worked together. She was someone with whom I felt an instant connection. Even after we no longer worked together, we kept in touch.
What inspires me most about Julie is her spirit. She has a certain kind of joy and energy that lights up any room she walks into.
Although Julie has suffered her share of trials and tribulations, you would never know it to meet her. She always has a smile and a word of encouragement for anyone she meets.
One thing that strengthened our bond was our mutual love for animals. We’re always sharing funny stories about our pets.
Julie talked about writing a blog that tells of the adventures she has with her dog, Cocoa. She told me about the blogs that she followed and that she would really like to be able to inspire others. She also talked about the good she could do by spotlighting animal rescues and just bringing animal lovers together.
Good news! Julie recently pulled the trigger and started sharing her stories. Take a look at Julie and Cocoa’s fun here at CocoaBeanAdventures.com.
I can’t imagine my life without animals. I have told my kids that if they ever have to put me in a home, to please find one that has a resident dog or cat or one that allows them to bring their dogs or cats to visit.
The two animals who currently let us live with them are our daughter’s cats, our grand kitties, Olivia and Cocoa (yes, another Cocoa).
Olivia and Cocoa came out of an abusive situation. Olivia dealt with the abuse by lashing out and fighting. When she first came to live with us, she was so angry, I was sure she might try to kill us in our sleep!
Cocoa was the opposite. She was extremely timid and found safety hiding behind the dryer. It took months for her to let us near her and even longer before we could touch her.
We allowed both of them to be who they were and did not push ourselves on them. There were many days that I would just look at them and tell them they were good kitties and that I loved them so much.
Slowly they began to mellow until one day, Olivia allowed us to pet her without fear of losing a hand. And we were ecstatic on the day that Cocoa jumped into my husband’s lap. What a sweet sound to hear this little kitty purr for the first time!
Olivia still has an attitude but she has turned into a loving, gentle cat.
And now Cocoa spends most evenings purring in my lap.
(Cocoa loves being a lap cat even without a lap!)
These two kitties have taught me that patience plus love heals even the deepest wounds.
Who are the people and the animals who inspire you? What have they taught you?
This week I am inspired by women who are following their bliss and making a real difference in the world and am grateful to be a contributor to the Fall Issue of Get Real magazine.
Changing The World One Step At A Time, tells my experience of the first time I went into the Monroe County Jail as a volunteer with the Step By Step program. It is not only a tribute to the organization but to the work of Sally Kohler, the workshop facilitator, who tirelessly works to lift up women who have fallen.
Click this link Get Real Magazine Fall 2015 and download to read my article and be inspired by all the amazing articles and photos.
Thank you to Brenda Steffon, Melissa Pletscher-Nizinsky and Julia Kracke for creating such a beautiful, inspiring magazine. You and your staff have created excellence on these pages and I am honored to be a small part.
Who are the women that inspire you? Now go and let them know the difference they have made in your life. #liveinspired
I’ve decided that I want this space to be a place of inspiration and inspiration can come from many different places and look like many different things.
So I will not only be posting some of my thoughts via blog posts but I will also be posting whatever/whoever inspires me.
Keep an eye open for what inspires you and feel free to share it in the comments below.
And speaking of eyes, how do you like these cupcakes?! I found them at my cousin’s baby shower and thought they were so cute and clever!
What creative things have you seen recently that inspired you?
By creating an intention, we plant a seed for how we want things to go whether it is a conversation, a relationship, a new year or a vacation. It helps point us in the direction of who we want or need to be in order to create that intention.
If we are going to be having a difficult conversation or event, creating an intention can help alleviate anxiety and set a positive tone for the interaction.
Here are a few easy steps to creating an intention:
1. Begin by answering the question, “What am I looking to come away with at the end?” Write your answers down and be specific.
For example: Janet has an important meeting coming up with her boss, who has not always been a fan of hers. What she wrote was, “I want to come out of the meeting having her understand my position and knowing that I want the best for her, the company and myself.”
2. Now ask yourself, “If I was successful at that, what would that provide?” Write down a list of words that come to mind.
Janet imagined being successful in her conversation with her boss and asked herself, “What would that provide?” Her list looked like this: understanding, harmony, cooperation, partnership, unity, discovery, trust, abundance, peace.
3. Look at your list of words and see which one or two resonate with you. Don’t worry if you think no one else will understand. Choose the one that feels right to you. If none of them feels right, then go back and begin again, making sure you have answered each question honestly.
In this example, Janet chose “unity” and “abundance” for her intention in the conversation with her boss. Because she planted this seed of intention (unity and abundance), she was able to let go of the negative thoughts and anxiety and felt more confident as she walked into the meeting.
Now it’s your turn. Where would you like to create an intention? Don’t worry about getting it perfect or right. It is yours and it can’t be wrong. If you get stuck, put it down and pick it up again later.
Once you have your intention, write it down and post it somewhere you can see it or carry it in your pocket. If you are creating the intention for an event, remind yourself of your intention before you go in. Then when you come out, check in, did you create the intention?
If you did, great! If you didn’t, ask yourself, what had it go the way that it did? Learn from it and try again.
Before you know it, you will be planting seeds of intention all the time and everywhere. Chances are you will sprout more purposeful actions and a life of possibilities.