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Welcome to your self inquiry prompts, these are discussed as you venture along your journey to fullness, but please feel free to re-visit them at any point.
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When I think of food, I feel …
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My first memory of food is ….
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My first memory of dieting is …
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What are the pros and cons of continuing with my current eating behaviours?
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A trigger for me to engage in chaotic eating has been ...
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The thing that happened before this trigger was ...
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The thoughts I had as a result of the trigger were ...
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These thoughts made me feel ...
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The consequences of engaging in chaotic eating were ...
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I believe that when I binge I ...
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A more compassionate belief would be ...
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I believe binges are ...
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A more compassionate belief would be ...
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I belief the reason I engage in chaotic eating is ...
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A more compassionate belief would be ...
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I believe that after a binge I should ...
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A more compassionate belief would be ...
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The next time I binge I will be compassionate and kind with myself by ...
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If I do binge eat, I will look after myself by ...
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The things my inner team tell me often are ...
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If I were listening to Restrict Voice my daily food intake would look like ....
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If I were listening to Rebel Voice my daily food intake would look like ...
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If I were listening to True Loving Voice my daily food intake would look like ..
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How are restrict and/or rebel voices serving me?
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I know I am in a calm and connected state when ...
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I know I am in a fight or flight [hyperaroused/anxious] state when ...
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When this happens I will try the following three practises to support regulation ……
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I know I am in a freeze [hypoaroused/disconnected] state when ...
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When this happens I will try the following three practises to support regulation ……
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What ways do I distract from myself when I am eating?
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What ways do I eat that I tell myself doesn’t count? E.g. slither of cake
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I don’t sit down to eat without distractions because ….
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If I really began being mindful and enjoying my food then …
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If I don’t allow myself to eat in the car I would feel …
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The last time I fed my spirit was ... I fed it with ...
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Five ways I can nurture my spirit are ....
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In the small moments of time I am currently filling my time / feeding my spirit
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How does hungry feel for me? (drawing)
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How does fullness feel for me?
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I know I have had enough when ...
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As a child I felt deprived of ...
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As a teenager I felt deprived of ...
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As an adult I feel deprived of ...
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Today I feel deprived of ...
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What are the ways I am keeping myself deprived?
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The voice that has made most of my eating choices this week was ...
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When my true, loving voice made my eating choices I was with ... I was feeling ... I can re-create this experience by ....
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Ten beliefs I have around food and eating are ....
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I learnt this beliefs from ...
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These beliefs lead to these behaviours ...
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I believe anger is ...
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I believe sadness is ...
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I believe fear is ...
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What was I taught about these emotions in childhood?
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When I think of the word body weight I feel ...
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Anger was telling me ....
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The boundaries that had been crossed when I felt anger were ...
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The people I feel angry with are ...
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I feel anger towards these people because ...
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The reason I didn't express my anger was ...
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The thing I did with my anger was ...
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If I tune into my breath now, it feels ...
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My current relationship with physical activity can be described as ...
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The main reason why I exercise is ...
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If I don't exercise for a week I feel ...
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I belief .... will happen if I don't exercise for a week/month
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This is an accurate / inaccurate belief because ...
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Five current stressors in my life are ...
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This week I will support myself to manage myself by ...
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I know I am stressed because ...
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The ways in which I am starving myself are ...
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I have been starving myself for ...
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Am I turning to chaotic eating to try and fill that need?
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The last time I chaotically ate I was actually hungry for ...
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Five things that I feel would nourish me are ...
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When I think of thin people I believe ...
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When I think of fat people I believe ...
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The first time I noticed a difference in the way thin and fat people were treated was when ...
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The first time someone made a comment on my body was ...
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My parents/caregivers said .... about their bodies
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I experience diet culture in these ways ...
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The thinking styles that I experience are ...
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I call my body ...
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I name my body parts ...
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When I look in the mirror or at a photo I think / feel ...
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When I look at social media I compare / don't compare myself to others
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When someone comments on my looks I feel ...
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If I could change one thing about my body it would be ...
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If this changed my life would be different because ...
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Five things I negatively judge about myself are ...
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My most unforgivable thoughts, feelings and behaviours are ...
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Five situations that trigger me to be judgemental are ...
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The things I could do instead of judging are ...
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The thing I could do today to support me to become less judgemental is ...
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"Feeling fat" actually feels like (e.g. unworthiness) ...
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If this were true and I did get fatter, I believe ... would happen
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If this did happen, the worst thing that would result would be ...
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To support my body perception, this week I will commit to ...
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Five things I loved during in childhood were ...
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The last time I did any of these things was ...
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Five things my inner child needed to hear when I was younger are ...
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The promise I am making to my inner child today is ...
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The thing my inner child needs know is ...
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A fear I have related to eating behaviours, food or my body is ...
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The consequence of having this fear is ...
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Is the belief I have about this fear true or helpful?
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The evidence that I have that this fear is / is not true or helpful is ...
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A more accurate belief would be ...
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Three ways I can face my fear this week are ...
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The last time I truly relaxed was ...
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When I am unproductive I feel ...
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The messages I learnt in my childhood about resting were ...
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The word "lazy" means ...
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I commit to slowing down this week by ...
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When I am alone or in solitude I feel ...
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The changes I notice in my body when I am tired are ...
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The changes I notice in my body when I am thirsty are ...
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The changes I notice in my body when I am hungry are ...
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The ways I am trying to understand my body more are ...
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When thinking about a painful experience, the three feelings I feel are ...
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I experience these feelings in .... parts of the body.
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As a child I learnt to soothe my pain by ...
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Three times I experienced pain as a child were ...
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If I allowed myself to experience pain I am fearful I will ...
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The things I am in pain about in my life right now are ...
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I have used chaotic eating behaviours when I was in pain as a reaction to ...
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In that moment I was fearful that if I didn't eat or restrict, I would ...
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As a result of eating or restricting, this happened ...
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The behaviours I will maintain or return to at the first sign of chaotic eating are ...
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High risk situations that increase my risk of chaotic eating behaviours are ...
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Early warning signs of engaging in chaotic eating behaviours are ...
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Healthy ways of coping that I will use in times of crisis are ...
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The support network I will reach out to in times of crisis are ...
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The behaviours I have noted I change in most over the past 12 weeks are ...
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The thoughts and beliefs I have noticed a change in most over the past 12 weeks are ...
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The thing I am most proud of is ...
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The aspect I am still struggling with most is ...
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The reasons I deserve to commit to continuing this journey are ...