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. 


 

1. When I think of food, I feel …

2. My first memory of food is ….

3. My first memory of dieting is …

4. What are the pros and cons of continuing with my current eating behaviours?

5. A trigger for me to engage in chaotic eating has been ...

6. The thing that happened before this trigger was ...

7. The thoughts I had as a result of the trigger were ...

8. These thoughts made me feel ...

9. The consequences of engaging in chaotic eating were ...

10. I believe that when I binge I ...

11. A more compassionate belief would be ...

12. I believe binges are ...

13. A more compassionate belief would be ...

14. I belief the reason I engage in chaotic eating is ...

15. A more compassionate belief would be ...

16. I believe that after a binge I should ...

17. A more compassionate belief would be ...

18. The next time I binge I will be compassionate and kind with myself by ...

19. If I do binge eat, I will look after myself by ...

20. The things my inner team tell me often are ...

21. If I were listening to Restrict Voice my daily food intake would look like ....

22. If I were listening to Rebel Voice my daily food intake would look like ...

23. If I were listening to True Loving Voice my daily food intake would look like ..

24. How are restrict and/or rebel voices serving me?

25. I know I am in a calm and connected state when ...

26. I know I am in a fight or flight [hyperaroused/anxious] state when ...

27. When this happens I will try the following three practises to support regulation ……

28. I know I am in a freeze [hypoaroused/disconnected] state when ...

29. When this happens I will try the following three practises to support regulation ……

30. What ways do I distract from myself when I am eating?

31. What ways do I eat that I tell myself doesn’t count? E.g. slither of cake

32. I don’t sit down to eat without distractions because ….

33. If I really began being mindful and enjoying my food then …

34. If I don’t allow myself to eat in the car I would feel …

35. The last time I fed my spirit was ... I fed it with ...

36. Five ways I can nurture my spirit are ....

37. In the small moments of time I am currently filling my time / feeding my spirit

38. How does hungry feel for me? (drawing)

39. How does fullness feel for me?

40. I know I have had enough when ...

41. As a child I felt deprived of ...

42. As a teenager I felt deprived of ...

43. As an adult I feel deprived of ...

44. Today I feel deprived of ...

45. What are the ways I am keeping myself deprived?

46. The voice that has made most of my eating choices this week was ...

47. When my true, loving voice made my eating choices I was with ... I was feeling ... I can re-create this experience by ....

48. Ten beliefs I have around food and eating are ....

49. I learnt this beliefs from ...

50. These beliefs lead to these behaviours ...

51. I believe anger is ...

52. I believe sadness is ...

53. I believe fear is ...

54. What was I taught about these emotions in childhood?

55. When I think of the word body weight I feel ...

56. Anger was telling me ....

57. The boundaries that had been crossed when I felt anger were ...

58. The people I feel angry with are ...

59. I feel anger towards these people because ...

60. The reason I didn't express my anger was ...

61. The thing I did with my anger was ...

62. If I tune into my breath now, it feels ...

63. My current relationship with physical activity can be described as ...

64. The main reason why I exercise is ...

65. If I don't exercise for a week I feel ...

66. I belief .... will happen if I don't exercise for a week/month

67. This is an accurate / inaccurate belief because ...

68. Five current stressors in my life are ...

69. This week I will support myself to manage myself by ...

70. I know I am stressed because ...

71. The ways in which I am starving myself are ...

72. I have been starving myself for ...

73. Am I turning to chaotic eating to try and fill that need?

74. The last time I chaotically ate I was actually hungry for ...

75. Five things that I feel would nourish me are ...

76. When I think of thin people I believe ...

77. When I think of fat people I believe ...

78. The first time I noticed a difference in the way thin and fat people were treated was when ...

79. The first time someone made a comment on my body was ...

80. My parents/caregivers said .... about their bodies

81. I experience diet culture in these ways ...

82. The thinking styles that I experience are ...

83. I call my body ...

84. I name my body parts ...

85. When I look in the mirror or at a photo I think / feel ...

86. When I look at social media I compare / don't compare myself to others

87. When someone comments on my looks I feel ...

88. If I could change one thing about my body it would be ...

89. If this changed my life would be different because ...

90. Five things I negatively judge about myself are ...

91. My most unforgivable thoughts, feelings and behaviours are ...

92. Five situations that trigger me to be judgemental are ...

93. The things I could do instead of judging are ...

94. The thing I could do today to support me to become less judgemental is ...

95. "Feeling fat" actually feels like (e.g. unworthiness) ...

96. If this were true and I did get fatter, I believe ... would happen

97. If this did happen, the worst thing that would result would be ...

98. To support my body perception, this week I will commit to ...

99. Five things I loved during in childhood were ...

100. The last time I did any of these things was ...

101. Five things my inner child needed to hear when I was younger are ...

102. The promise I am making to my inner child today is ...

103. The thing my inner child needs know is ...

104. A fear I have related to eating behaviours, food or my body is ...

105. The consequence of having this fear is ...

106. Is the belief I have about this fear true or helpful?

107. The evidence that I have that this fear is / is not true or helpful is ...

108. A more accurate belief would be ...

109. Three ways I can face my fear this week are ...

110. The last time I truly relaxed was ...

111. When I am unproductive I feel ...

112. The messages I learnt in my childhood about resting were ...

113. The word "lazy" means ...

114. I commit to slowing down this week by ...

115. When I am alone or in solitude I feel ...

116. The changes I notice in my body when I am tired are ...

117. The changes I notice in my body when I am thirsty are ...

118. The changes I notice in my body when I am hungry are ...

119. The ways I am trying to understand my body more are ...

120. When thinking about a painful experience, the three feelings I feel are ...

121. I experience these feelings in .... parts of the body.

122. As a child I learnt to soothe my pain by ...

123. Three times I experienced pain as a child were ...

124. If I allowed myself to experience pain I am fearful I will ...

125. The things I am in pain about in my life right now are ...

126. I have used chaotic eating behaviours when I was in pain as a reaction to ...

127. In that moment I was fearful that if I didn't eat or restrict, I would ...

128. As a result of eating or restricting, this happened ...

129. The behaviours I will maintain or return to at the first sign of chaotic eating are ...

130. High risk situations that increase my risk of chaotic eating behaviours are ...

131. Early warning signs of engaging in chaotic eating behaviours are ...

132. Healthy ways of coping that I will use in times of crisis are ...

133. The support network I will reach out to in times of crisis are ...

134. The behaviours I have noted I change in most over the past 12 weeks are ...

135. The thoughts and beliefs I have noticed a change in most over the past 12 weeks are ...

136. The thing I am most proud of is ...

137. The aspect I am still struggling with most is ...

138. The reasons I deserve to commit to continuing this journey are ...