Author: Rhea Lewandoski R.D.
Adapted from: Just Eat It by Laura Thomas PhD, The Intuitive Eating Workbook, Evelyn Tribole MS, RDN and Elyse Resch, MS, RDN, The Ellyn Satter Institute by Ellyn Satter
Becoming aware of how your relationship with food has been impacted can help to facilitate awareness of your food rules and fears. Your relationship with food may be impacted by physical experiences with food; messages received about food, weight, body; experienced stigma; your need for nourishment not being met (food insecurity, others’ food rules), mental or physical health experiences etc. This may continue to have an impact on the choices you make and hinder you from making choices authentic to you.
Take a moment to write down any food fears and food rules that you notice. These rules may dictate what you eat; how much you eat; when you eat; what is eaten when and where etc. You may not initially be aware of all rules or fears that are present. I believe this to be an ongoing process. No pressure to get them all down the first time.
I encourage you to explore these food rules and fears further with any or all the following journal prompts.
Do these rules and/or fears align with my authentic self?
What would look different if I challenged or let go of these rules?
How would I need to be supported to challenge or explore these rules/fears?
Do I want to explore these rules/fears further? If so, who is a safe person to explore this with or ask for support?
Why would part of me want to keep these food rules in my life, what purpose are they serving?
Do these rules impact flexibility and spontaneity in my life?
What are these rules impacting in my life?
Are these rules getting in the way of my self-trust, if so, how?
How do these rules work for the eating disorder?
Is there any truth to these rules? Can I myth bust them or provide more context/bigger picture thinking?
This is not an all-encompassing list of questions, only ideas. If other thoughts or questions show up for you to explore, do that. If these questions feel difficult to explore on your own, bring in your supports.
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