Week 20: Self Image & Self Esteem Past week review (no longer than 10 - 15 minutes).
So, did you practice imaging during this past week? Who'd like to start us out by sharing an imaging exercise that they practiced?
Pause for discussion.
What about this idea of the disparity between body image and how we actually look? Did anyone have any thoughts or experiences relating to this during the week?
Did anyone come across some old pictures or find themselves really studying the mirror? Now, that you've all lost some significant weight, how are your body image and self image beginning to square up?
Last week, we talked about starting to build your new lifestyle formula to say "Yes" to yourself non-calorically. During this past week, instead of turning to food or being a jailer for yourself, what did you do to say "Yes" to yourself?
Discuss. Try to get a good number of people talking about this; call on people if necessary.
Now, before we go on to the lesson, does anyone have any other insights or interesting experiences that they think would be valuable to share with the group? What about any questions?
Wait for any response/discussion. (Be sure not to let this run too long or get too far off topic.)
Then, play the lesson. (Next Slide ) After Audio Check-In: What did you think of the lesson you just heard? Anyone have any thoughts they'd like to share? Questions? "Ah Ha Moments"?
Give people a bit of time to flush out initial reactions before moving on to the next discussion point. If there are no responses, simply move forward. Discussion Point 1: We did some imaging for homework that we talked about earlier; today's lesson gave us some more imaging techniques to use. Do you remember what they are? Who can help us out with one?
Pause for discussion.
Can anyone name another imaging technique?
Ask for volunteers or call on people; be sure to get all of the new imaging techniques named and described. Spend some time having people talk about how they can be useful.
The imaging techniques are:
Mental Rehearsal – imaging, actually picturing yourself doing something with very definite, very specific details. This is what people did in their homework last week and is very helpful as a way of preparing oneself for what might be a tempting or difficult situation.
Presto Chango – imagining a way to make the food you are looking at unappealing to you…instead of spaghetti, see a bowl of bloody worms. Ugh. A way to avoid the temptation of eating certain foods that you really do not want to be tempted to eat.
Brainstorming – allowing your mind to come up with as many ideas as possible, free thinking with no rules, no self criticism. This is a technique designed to find answers to seemingly unsolvable problems.
Centering – spending several minutes with your eyes closed, noticing your tensions or anxiety producing thoughts or feelings and then just letting go of them and gently guiding your mind flow to more positive and useful thoughts. Be Thin in Image and Reality -- Your body will act as your mind imagines.
Discussion Point 2: The lesson talked self image and self esteem. Does anyone remember the definitions of each of these?
If necessary, read this:
Self image – Who I think and experience myself to be
Self esteem – My current evaluation of myself
regardless, read this:
The lesson gave us some techniques for increasing self esteem. Can anyone name one?
If people have trouble remembering these techniques, you can read them out loud.
Ways to increase self esteem include:
- Taking credit for your successes.
- Changing what you say about yourself – thinking and saying positive things about yourself.
- Noticing that you are more open to trying and doing new things and getting involved in new activities.
- Using imaging to create new roles and trying them out.
- Becoming more assertive by starting to make your needs and wants known and protecting yourself directly.
- Working on a new self image.
- Dealing better with life's upsets through the skills for thought and emotional management that you have been developing and practicing for the past several months.
Stop after reading each one and ask if any group members can give an example of a situation in which they’ve actually used that technique since they’ve been in the program. If no one can come up with an actual experience, ask people to suggest situations in which they would want to use the technique in the future. Ask for concrete examples…not just generalizations.
Discussion Point 3: So, now that we've talked about the techniques to increase self esteem, let's talk about what you are actually experiencing.
Has anyone noticed that people are starting to relate to you differently? Are you doing more for yourself? Are people shocked that you are doing more things just for you? Who’s noticed some changes…?
Pause for discussion.
What did you think about the idea that sometimes you have to put yourself first. How do you feel about that? Are you able to say "No" and protect your boundaries?
Hopefully everyone here today feels an increase in their self esteem. Look back at where you were when you started the program. You've all lost weight and you've all become more skillful at handling food, friends and family, and stress. So, who has a success they'd like to share with the group?
Pause for Discussion
Anyone else? Don't be shy. It's OK to talk about your success. It's a way to continue to build self esteem.
Wrap-Up: All of you have very solid grounds for enhanced self esteem. If you're skeptical, think about the progress you’ve already made. Don’t be afraid to give yourself credit and to feel better; it’s OK! We have all experienced some successes and we can use them to build upon…to build our lean, trim and healthy future.
This week, in addition to doing the homework on "Self Image and Self Esteem," please really take the time to practice and really make use of the new imaging techniques, as well as the techniques for increasing self esteem.