If you find yourself stuck in the “Good vs. Bad” food trap, use these tools to lower your cortisol and reset your mindset.
1. Daily Affirmations for Food Peace
Read these when you feel the “harsh judge” starting to take over:
- “My worth as a human being is not defined by what I ate today.”
- “I choose to nourish my body because I care for it, not to punish it.”
- “Food is fuel, connection, and culture—not a moral choice.”
- “I am allowed to enjoy my food without guilt or fear.”
2. The “Best Friend” Exercise
The next time you feel “drama or trauma” around a meal, try this 3-step mindfulness check-in:
- Acknowledge the Critic: Notice the thought. “I’m telling myself I was ‘bad’ for eating that.”
- Normalize the Struggle: Remind yourself of your Common Humanity. “Many people feel this way about food; it’s a difficult thing to navigate in our culture. I’m not alone.”
- The Friend Flip: Ask yourself: “If my best friend just said this to me about themselves, what would I say to them?” Now, say those exact words to yourself.
3. The Cortisol Reset (Mindful Breathing)
If you feel anxiety rising during a meal, your cortisol is likely spiking.
- Stop for 10 seconds.
- Take three deep breaths, focusing on the sensation of the air.
- Remind yourself: “I am safe. This meal is nourishment, not a threat.”
Why this matters for your health:
When you use these tools, you aren’t just “being nice” to yourself—you are physically calming your nervous system. By lowering your stress hormones, you make it easier for your body to digest food properly and for your brain to make balanced, healthy choices without the pressure of perfection.