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How the benefits of boxing help people manage ADHD

How the benefits of boxing help people manage ADHD

Did you know that boxing training can be beneficial for people to help them manage ADHD? In fact, boxing has been shown to help improve focus, concentration, discipline and resilience. It can also help reduce stress and anxiety levels. Not only is it great for kids who have hyperactivity and lots of energy to burn off but also great for helping manage adult ADHD too. If you are looking for a way to better manage your ADHD symptoms, boxing may be the answer!

How exactly does boxing with managing ADHD?
Boxing is a high-intensity sport that requires total mind and body involvement. You have to be aware of your surroundings, your opponent, and your own body movements along with being able to regulate your emotions in real time in order to not lose control and fight effectively. All of this has a positive effect on your own personal ability to manage ADHD. Lets now talk more in depth about how the benefits of boxing and training involved help with the different aspects of ADHD.

Concentration
During activities such as hitting the bag, pad work and most importantly sparring, you have to remain focussed on the activity at hand. There is not time to let your mind wander when you are sparring against an opponent as you have to be ready to respond to their every move. This level of concentration required is practiced during activities such as hitting the bag or pad work, and the thought of being punched in the face if your don’t stay focussed provides added motivation to develop this skill.

Over time you will become more adept at being able to turn on a laser like focus when the situation requires it. The process of actively working on maintaining concentration during training leads to the brain developing more neural connections for this ability, meaning you are able to apply your concentration to other tasks not related to boxing.

Boxing training is a brilliant activity to do before activities such as studying or work that requires concentration as it releases endorphins and dopamine which make the mind more alert.

Impulsivity
Boxing can help you to manage ADHD symptoms such as impulsiveness, which can often lead to people doing things that they later regret because they didn’t think about the consequences first.

Boxing training helps you to control your impulses because you have to have a very high level of self control when sparring or fighting competitively. You can’t just throw punches aimlessly without thinking about what you’re doing, because you waste energy and make yourself more vulnerable to being counter punched. Likewise you also become able to stop yourself mid punch in situations such as sparring if the situation requires it. This self-control can carry over into other areas of your life, such as when you come into conflict with other people or even when your boss is rude to you.

As with concentration your brain develops neurologically providing you greater impulse control abilities.

Hyperactivity
For kids who have ADHD and bundles of energy, boxing training is one of the best ways for them to burn it all off, as boxing training is one of the most energy consuming work outs you can do. It makes use of all 3 of the different energy systems, to include the aerobic, anaerobic and AT-PCR system. For adults with ADHD who no longer have the hyperactive aspect, boxing training is a great way to help alleviate in the internal feeling of restlessness.

Emotional regulation
One of the biggest challenges for people to manage ADHD is being subject to extremely high intensity emotions. In particular that of anger or ‘rage’ when upset. This often causes problems in particular when it comes to social interactions and handling conflict.

Boxing training helps you learn to manage your emotions because you have to be in control of your anger when you’re boxing. If you get too angry, you won’t be able to think straight and you could make a mistake that gets you hurt. In particular developing the ability to not act on your anger is the first step to getting it under control. This ability is gradually built up during training when the person learns to tolerate and persist by the pain that is felt by certain exercises and activities. Further development in this area is provided from activities such as sparring and works in relation to learning how to control the adrenaline released from the ‘fight or flight response’.

Boxing training is also a great way to improve your mood in general. The endorphins and dopamine that are released when you work out have a positive effect on your mood and can help to combat depression. Working out is one of the best ways to relieve stress and feel good.

Developing self discipline
Due to the nature of ADHD it is incredibly important for people who have it to develop a greater level of self discipline than would otherwise be required for neurotypical people.

Boxing training is great for building self discipline, as the sport provides a very obvious real time feedback loop of how the training you have done (or lack of) translates into your performance in the ring. This provides a very high level of motivation to work hard in the training and creates an understanding of self responsibility.

As mentioned earlier you also will develop an improved tolerance to pain enabling you to face uncomfortable situations head on (a core part of discipline) rather than avoidance, and learn to just get on with things. This provides help with things such as procrastination or getting on with activities you find difficult outside of the boxing gym.

A safe alternative to other risk taking behaviors
People with ADHD are very often people who take unsafe risks as they are addicted to the adrenaline they get from such activities.
The feeling of the adrenaline rush from boxing sparring is very similar to the feeling that people with adhd get from doing things like taking risks or being in scenarios that involve a lot of noise and action. Boxing gives you something to get those adrenaline highs in a natural, safe and controlled way.

Building confidence and self esteem
Boxing training can provide a sense of accomplishment and boost self-esteem. When you achieve something in boxing, such as mastering a new skill, improving in sparring or even winning a fight, it feels great! This improved self-esteem can carry over into other areas of your life.

Achieving mini goals
A key aspect of building confidence is that it needs to be done incrementally, a bit like building fitness or strength. Often people with ADHD have very low levels of self confidence due to facing many challenges and ‘failure’ throughout their lives.

The first step back on to the path of building confidence back up is to achieve mini ‘wins’. An example of this is with activities such as skipping. Simply improving the number of ‘skips’ that are completed each session, gives real time feed of how improvements are being made. Seeing results such as these improve week on week really has an amazing ability to build your confidence. You will then start to believe in yourself and your ability to achieve in other areas of your life.

Boxing also builds an incredible level of self confidence due to developing the ability to defend yourself. You do not have to worry so much about conflict with other people when you know you can defend yourself. This is because you are less likely to enter the ‘fight or flight’ response and manage situations more calmly.(Meaning you are less likely to end up in a fight).

You will also feel less anxiety around interactions with other people in general.

Improving your overall quality of life
Boxing training not only helps with these aspects of ADHD, but also is beneficial in so many other ways for your life in general. It will get you fitter and healthier than you have ever been. You will get many other physical benefits such as improved coordination and reaction times and will develop a great physique too (which also helps boost your confidence)

Best of all you will gain a fun and engaging hobby to participate in and meet many new people. There is also the aspect of going on to box competitively yourself and going to watch your friends boxing at events themselves too.

Boxing is becoming more recognized for its benefits for ADHD
Check out this article from the BBC about how boxing is being used to work with kids excluded from mainstream education who have ADHD.

https://www.bbc.com/news/uk-wales-48720809

Get started with boxing today!!
If you’re ready to start seeing real results and improvements in challenges caused by your ADHD brain, the ‘Zero to Hero’ 12 week boxing transformation course is the perfect choice for you.

You will learn about all the different aspects of boxing, fitness, weight loss and nutrition (including monthly recipes sent directly to your inbox).

For more information please check out the ‘Learn More’button below.

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Why Healthy Lifestyle Should Start TODAY, Not After You’ve Had Some Diagnosis or Health Crisis

Your healthy lifestyle leads to your wealth.

Fire in a proper diet and make a healthy living as your companion before you land in any hospital bed.

And there is one thing we have learnt from the recent Covid-19 pandemic, and that is that those with pre-existing health conditions such as diabetes, obesity and cardiovascular disease, are the ones who have been worst affected and least likely to recover….

Remember, physical fitness isn’t the sole reason to stay healthy.

Being healthy means that you’re emotionally and mentally sound.

Maintaining a healthy lifestyle is not difficult or require too much work. Whichever the case, make healthy lifestyle decisions before the emergence of a health crisis.

The importance of a right lifestyle include the following:

✔ KEEPS YOUR IMMUNE SYSTEM STRONG!!!!

✔ Prevents type II diabetes as well as obesity in children.

✔ Allows you to accomplish the set health goals.

✔ Makes you stronger and happier to live longer.

✔ Enables you to balance the demands of daily life as well as taking care of personal wellbeing.

✔ Makes you stronger and happier.

✔ A resourceful technique used to reduce the possibility of developing health problems.

✔ Enables you to cope with life challenges.

✔ The right lifestyle goes a long way beyond mental, physical and emotional wellbeing.

✔ Healthy lifestyle is effective when it comes to stress management.

Important aspects when it comes to a healthy lifestyle include adequate exercise, proper nutrition, stress management and mental stimulation.

Get started with YOUR new fit and healthy lifestyle today! All through the sport of boxing…

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Motivation Is Like a Muscle, It Needs Repeated Training

Empowered motivation has a positive contribution in helping you achieve what you really want. How hard do you push yourself to get motivated? Aiming to do something and motivating yourself are two different forces of upkeep.

Motivation is what keeps us going despite hurdles and obstruction coming our way. It’s the internal drive to develop, produce, achieve and keep moving forward. When you are close to quitting your aim, you just need some motivation. Motivation is like a muscle; you need regular exercise to strengthen it.

How well motivated are you now? Motivation increases your productivity. It guarantees a path of success. Here are seven steps to maintain your motivation. It simplifies the ambiguous task of regular self-motivation.

Let’s follow:
Step 1: Set small and measurable goals (small goals are achieved within a short period, therefore offering a strong motivation itself)
Step 2: Develop a mantra (statement that resonates you)
Step 3: Commit publicly (share with your friends for increased support)
Step 4: Create your own routine and rituals
Step 5: Be a good mental debater
Step 6: See your goals literally
Step 7: Face your fears

Motivation is an objective, and mental will is a muscle that requires an exercise just like the body muscles do.

Want to learn about Motivation and more?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Why You Can’t Fail (Cause It’s a Learning Experience, Everything You Do Gets You a Little Closer to Your Goal)

Overcome the fear of failure: you CAN’T fail!

We all learn from our errors, and no one is perfect enough not to commit any mistakes. Learning from failures is important. However, it doesn’t necessarily mean that it has to be your own failures; learn also from the mistakes and errors of the people who went before you.
You should be proud of your mistakes. Don’t feel horrible because of mere errors. Mistakes help us gain knowledge in our fields. Any successful individual will tell you for free that without some failures along the way, the journey wouldn’t be what it is today.

Here are some of the reasons why failures and everything you do will get you closer to your goal:

• Failures trigger creativity and enable us to think outside the box.
• Mistakes and errors make us resilient; we can understand the adversity of overcoming challenges.
• Failure teaches us humanity; we are all humans and mistakes are inevitable.
• Every failure provides references; we are always better each day when we try something
• Failure offers us new ideas; they push our limits in addition to offering new things that inspire us

Ultimately, everything we do should add courage. Failure makes us wiser. Thomas Edison said that, “I’ve not failed. I’ve found 10,000 ways that won’t work.” Mistakes are true references!

And as John Powell said, “The only real mistake is one we learn nothing from.”

Want to learn more about the psychology behind being successful with your training?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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The top 6 reasons people give for not starting training (despite saying they want to!)

Hello guys,

I thought I would make this video due to the fact that I always get people approaching me who say they want to start training at the gym, but then go on to tell me reasons why they can not make it.

Ablot of the time these are not valid reasons and often just thought processes that people use to avoid having to make the change in their life that they want.

In the video I discuss each of these reasons and try and get you to change your thinking.

The 6 top reasons I usually hear are (in no order of importance):

1. No money

2. No confidence

3. No time

4. Can not get there

5. Too old

6. Can not be arsed!

Want to learn more about the psychology of success with your training?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Why boxing training is good for developing character.

One of the reasons partaking in boxing training helped me to turn my life around was the way in which it developed my character. What I mean by the term character is things such as mental toughness, courage, confidence, discipline, delayed gratification and determination to name a few. These were quite a few qualities that I lacked in my younger teenage years. These I feel also tend to be qualities that are not promoted or developed in the younger people of today. The emphasis is very much now on instant gratification, blaming others for your problems and shying away from difficulties in search of ‘quick fixes’.

How does boxing training develop your character then?

The thing about boxing is that there simply is NO easy method to become successful at it! From the moment you first walk into a boxing gym you are surrounded by lots of physically strong, fit and healthy looking people. That in itself is enough to make you evaluate and wander how fit and strong you actually are yourself. As soon as the training begins often the warm up is no easy feat and you soon find yourself sweating, wanting to put a good effort in so as not to be seen to be to weak by the rest of the group. It is this element of competition and not wanting to fall behind your peers that I think provides a lot of the motivation to work hard in boxing.

For those that get introduced to boxing in a more softly softly approach, for example just going through some of the basic footwork and punching drills, it does not take long to become tired. At this point even holding your hands up to your face becomes tiring. This advocated the importance of the fitness side of the sport, it is soon learnt that no matter how skilled you are, the moment your fitness goes even the simplest of movements become difficult.

For me personally I think the biggest development of character comes during the participation of sparring. You have to get in the ring and fight it out with someone who is just as determined not to lose as you are. You are exposed in the ring, there is nowhere to hide, which means that you become aware of your weak points very quickly. This leads to a lot of self reflection and analysis about where you can improve, no gains are made by being dishonest with yourself.

The effect of sparring is more extreme when the participant has become fatigued. Next time you have done an intense workout, (for example some sprinting where you are feeling out of breath) I want you to imagine that you are not allowed to lie down on the floor and get your energy back, instead you have someone in front of you, trying to knock you out. You have to keep moving, keep your concentration on what they are doing and keep the will to keep fighting on. Everything in your body and mind is screaming at you to just give up, to lie down, to just get some rest. Yet the only thing keeping you going is your determination.

For me this is where these character traits are developed and forged. Only by being in these situations do we realise how important it is to push ourselves in the fitness training that we do outside of the ring. We gradually learn to appreciate the ‘burn’ and are not satisfied with our training unless we feel we have been pushed. We know we cannot succeed unless we do the necessary training, so discipline is developed in order to make sure we do the training.

The beauty about the development of these traits, is that they can be carried over from the boxing world into the everyday world. Mental toughness enables you to deal with everyday stresses and strains that life throws at us. Delayed gratification enables us to work hard to achieve greater goals overtime. The determination enables us to do things such as quit smoking or doing drugs. Courage and Confidence enables us to stand up for ourselves against bullies, and to step outside our comfort zones, making our personal worlds bigger.

The amount of benefits that come from boxing training are endless. This is why I think it is such a good sport to use to work with young people and why it forms the basis behind Boxing Evolution.

How Boxing Evolution can help you.

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Overcoming emotional eating

Are you an emotional eater?

  • Do you eat more when you’re feeling stressed?
  • Do you eat when you’re not hungry or when you’re full?
  • Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
  • Do you reward yourself with food?
  • Do you regularly eat until you’ve stuffed yourself?
  • Does food make you feel safe? Do you feel like food is a friend?
  • Do you feel powerless or out of control around food?

If any of these points listed resonate with you then the chances are that you are an emotional eater. First of all you need to know what it is that triggers you to emotional eat.

Identifying your emotional eating triggers
What situations, places, or feelings make you reach for the comfort of food? Most emotional eating is linked to unpleasant feelings, but it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event. Common causes of emotional eating include:

Stuffing emotions – Eating can be a way to temporarily silence or “stuff down” uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. While you’re numbing yourself with food, you can avoid the difficult emotions you’d rather not feel.

Boredom or feelings of emptiness – Do you ever eat simply to give yourself something to do, to relieve boredom, or as a way to fill a void in your life? You feel unfulfilled and empty, and food is a way to occupy your mouth and your time. In the moment, it fills you up and distracts you from underlying feelings of purposelessness and dissatisfaction with your life.

Childhood habits – Think back to your childhood memories of food. Did your parents reward good behavior with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad? These habits can often carry over into adulthood. Or your eating may be driven by nostalgia—for cherished memories of grilling burgers in the backyard with your dad or baking and eating cookies with your mom.

Social influences – Getting together with other people for a meal is a great way to relieve stress, but it can also lead to overeating. It’s easy to overindulge simply because the food is there or because everyone else is eating. You may also overeat in social situations out of nervousness. Or perhaps your family or circle of friends encourages you to overeat, and it’s easier to go along with the group.

Stress – Ever notice how stress makes you hungry? It’s not just in your mind. When stress is chronic, as it so often is in our chaotic, fast-paced world, your body produces high levels of the stress hormone, cortisol. Cortisol triggers cravings for salty, sweet, and fried foods—foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief.

Very often many people often are triggered into emotional eating because of a lack of self esteem about their physical appearance, which then causes them to eat to make themselves feel better which then in turn keeps them in a negative feedback cycle that keeps them from losing weight. Learning how to break this cycle is the most important thing you can do in order to be successful at losing weight.

People will often also emotionally eat because of their negative beliefs about themselves. I am a firm believer that our physical health is a manifestation of our mental health. Learning to identify and heal from any negative beliefs we have about ourselves is extremely important in being able to live a fulfilled, happy and healthy life.

Find other ways to feed your feelings
If you don’t know how to manage your emotions in a way that doesn’t involve food, you won’t be able to control your eating habits for very long. Diets so often fail because they offer logical nutritional advice which only works if you have conscious control over your eating habits. It doesn’t work when emotions hijack the process, demanding an immediate payoff with food.  In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment

Alternatives to emotional eating
My personal number 1 favourite solution for if I am ever feeling stressed or down and that is boxing training!! 

The human body has its own great mechanism for feeling good and that is by releasing what is known as Endorphins. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life. I have found that the feeling of euphoria is even greater when taking part in boxing than from when I go running.

One of the best ways to overcome emotional eating is to simply go and do some exercise. You can either do this at the time of feeling the urge to emotionally eat (if time allows) or you can exercise in the morning (which will cause you to have endorphins in your system helping you feel good throughout the day) or straight after work (meaning you will feel happy and relaxed for the rest of the evening).

How you manage your emotional eating will largely depend on the way that it affects you personally. Exercising is not always an appropriate method due to circumstances so you can also try these methods:

If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo or cherished memento.

If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk.

If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.

If you’re bored, read a good book, watch a comedy show, explore the outdoors, or turn to an activity you enjoy (woodworking, playing the guitar, shooting hoops, scrapbooking, etc.).

This may be an area where you have to really look into yourself and take a look into your lifestyle. Things such as emotional eating from loneliness could be massively reduced by starting to get involved in more social activities for example. By eliminating the majority of the causes of the things that trigger your eating will reduce half of the psychological battle. Before you begin your weight loss journey it will be useful to know about any potential psychological barriers that may hold you back. This is so that you are ready to deal with those issues when they arise.

Using a coach to help you identify and overcome your emotional eating triggers
Its not always easy to dissect and uncover what is going on under the surface of our conscious mind. Sometimes we think we know what is causing us to feel or act a certain way, but in reality the root cause is often buried deep within our subconscious and often the result of something that may have happened to us as early as in childhood. In order to truly overcome your triggers you need to bring in to awareness that which causing the trigger and then learn new methods of coping when the triggering feeling arise. Things that trigger us often come from traumatic past experiences which once identified can be dealt with by further help from qualified professionals in order to truly heal. The first step of identifying and becoming aware of these triggers is where using a coach becomes effective.

One of the best ways to alleviate uncomfortable feelings is by talking through them with someone. By using a coach that is experienced and understands you, you will find that you will be able to cope and overcome your emotional eating triggers much more effectively.

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

Learn More

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The real reason our diets fail – limiting self beliefs

Limiting self beliefs
To put it simply, self-limiting beliefs are assumptions or perceptions that you’ve got about yourself and about the way the world works. These assumptions are “self-limiting” because in some way they’re holding you back from achieving what you are capable of.

How your beliefs are formed
From a very early age in childhood, we begin to form beliefs about the world and our place in it. Our brains are very good at spotting patterns and making associations, so we constantly process the stream of information about the world around us and use it to form beliefs. Generally, the purpose of belief formation is to help us understand the world and stay safe. In early childhood, these beliefs are usually based on our own experiences and shaped by our parents or other dominant figures in our lives. If I hit someone, I get punished, so hitting people must be bad. If I say “please” and “thank you”, I get rewarded. So, being polite must be good. As we get older, we start to form more complex beliefs and are able to draw on a much wider range of sources such as books, movies, TV advertisements, the behaviour of our peers, and so on. 

Nevertheless, the core beliefs that we formed as young children can be very powerful, and even when we encounter new information or explanations, we often cling to our old beliefs. 

For example, a young boy with hard-working parents who are often absent may form the belief: “I’m not good enough for them to want to be with me.” Later, he may come to understand that his parents work hard for many reasons, including their love for him and desire to provide for him, but that early belief may be so deeply ingrained that he continues to hold onto it. Part of the reason for this is that we don’t like being wrong. Once we’ve formed a belief, we tend to look for more evidence to support that belief and to discount contradictory evidence. This gives us a stable foundation for understanding a world that would otherwise be very confusing, but it also means that beliefs can be tough to get rid of, even when they’re holding us back.

Why some beliefs become self limiting
So, as we’ve just discovered, belief formation starts early in life, and once beliefs are formed, they’re quite resistant to change. That should go a long way to explaining why many of our beliefs are limiting. Patterns that we observed as children and that helped us to navigate kindergarten or the school playground may not serve us in the adult world.

If you grew up in an abusive or neglectful environment, it should be pretty clear that you’ll have a lot of toxic beliefs about yourself. But even if you grew up in a loving home, you can end up with limiting beliefs. Parents who support you and jump in to defend you from every playground enemy can leave you with the belief that you’re not capable of resolving your own problems. Overpraising can lead to the belief that praise is not trustworthy. Beliefs aren’t facts. They may or may not be true or helpful, but they still dictate the way we behave in life. If we believe that we’re not good enough, we won’t put ourselves forward for promotion—and seeing someone else get promoted ahead of us will then reinforce that same belief. So beliefs like that are self-limiting—they limit our horizons and hold us back from doing things that we want to do.

Our self-limiting beliefs tend to manifest in the form of what is known as the ‘inner critic’.

The inner critic
We all have a voice inside our heads that speaks to us. This voice gets louder and stronger especially when we are faced with taking on a new challenge or stepping out of our comfort zone. This is because when we seek to change we face uncertainty and with uncertainty comes fear. Getting up and doing something is hard; you dont know if you are going to reach your goal. For most people doing nothing is easier than risking failure, so they dont even try to change. It takes guts to imagine life as you really want it, because let’s face it, there’s comfort in having excuses.

It will be our limiting beliefs about ourselves and the world that tend to form the excuses that pop into our heads.

Excuses
The inner critic will tend to talk to say things to you like this:

  • The gym is too far
  • I don’t have time
  • I’m too tired
  • It’s not going to matter if I skip today 
  • You know what I just can’t be bothered

Or on a deeper level:

  • I am not capable of achieving this
  • I do not deserve to achieve this
  • I deserve to be this way
  • People will laugh at me

The thing is that often the deeper underlying beliefs will not always be apparent and the mind will use the first list of excuses as an easier way of getting out of something rather than face up to the real underlying root cause of the problem. This is the inner critic aka the inner quitter that will stop you in your tracks before you even begin. You have to learn how to become aware of this voice and shut down the thoughts as they happen. Learn how to argue and fight against your own mind so that it does not control your actions any more.

How to overcome psychological barriers
The first step in overcoming your limiting self beliefs is to become aware of them. Think about all the different ‘excuses’ you have about why you will not be able to lose weight is about losing weight. Unless you have some extreme medical condition these will be your limiting self beliefs.

The next step is to re-frame those beliefs.

Re-framing
Re-framing your beliefs is simply a matter of changing how you talk to yourself and changing your perspective about the belief. In essence you are changing your negative thought into a positive one. But please remember, re-framing isn’t about ignoring or changing the facts. It’s about finding a new interpretation of them that is more constructive, healthy, and motivating. Ultimately, re-framing is an antidote to “black vs. white thinking,” which is often a major underlying factor behind stress, anxiety, and depression.

Examples of re-framing beliefs are as follows:

A) “I’m really stupid.” → “I’m aware of my mistakes.”

B) “Nobody likes me.” → “People need to get to know me before they like me.”

C) “I’m a failure.” → “My failures help me learn and grow.”

D) “I don’t think I can make it through this.” → “If I make it through this, I can make it through anything.”

The next step is to turn those re-framed beliefs into affirmations.

Affirmations
Affirmations are positive phrases that you repeat to yourself out loud. For example an affirmation might be, ‘I am strong and capable of achieving whatever I want’. By saying them out loud you add more power to them. By repeating them 5 times per day and every time you encounter a negative thought you retrain how your brains thought processes.

Choose up to 3 affirmations and repeat to yourself 5 times each day for a month then come back and reevaluate your limiting beliefs and progress.

One of the ways in which limiting self beliefs can hold you back is that of comfort eating.

Comfort eating
Emotional eating (or stress eating) is the reason so many diets fail. We don’t always eat just to satisfy physical hunger. Many of us also use food to make ourselves feel better—eating to satisfy emotional needs, to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. You might reach for a pint of ice cream when you’re feeling down, order a pizza if you’re bored or lonely, or swing by the drive-through after a stressful day at work.

Occasionally using food as a pick-me-up, a reward, or to celebrate isn’t necessarily a bad thing. But when eating is your primary emotional coping mechanism—when your first impulse is to open the refrigerator whenever you’re stressed, upset, angry, lonely, exhausted, or bored—you get stuck in an unhealthy cycle where the real feeling or problem is never addressed. Emotional hunger can’t be filled with food. Eating may feel good in the moment, but the feelings that triggered the eating are still there. And you often feel worse than you did before because of the unnecessary calories you’ve just consumed.

For more information about emotional eating please check out the following article:

Overcoming emotional eating

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