Bariatric surgery can be a life-changing experience, but it can also bring up new challenges, including negative self-talk. Negative self-talk is a common occurrence for many individuals, and it can be particularly challenging for those who have undergone bariatric surgery. Here are some tips from a psychotherapist on how to cope with negative self-talk after bariatric surgery.
1. Identify Negative Self-Talk
The first step in coping with negative self-talk is to identify it. Negative self-talk can take many forms, including:
Critical self-talk: Criticizing oneself for perceived flaws or mistakes.
Catastrophic thinking: Believing that small problems will lead to catastrophic outcomes.
Discounting positives: Disregarding positive aspects of oneself or one's life.
Personalization: Believing that negative outcomes are the result of personal flaws or mistakes.
2. Challenge Negative Self-Talk
Once you have identified negative self-talk, the next step is to challenge it. Ask yourself if the negative self-talk is accurate or if it is based on irrational beliefs. For example, if you are criticizing yourself for not losing enough weight after bariatric surgery, ask yourself if that belief is accurate. Are you being too hard on yourself? Are you making progress towards your weight loss goals?
3. Replace Negative Self-Talk with Positive Self-Talk
Once you have challenged negative self-talk, the next step is to replace it with positive self-talk. Positive self-talk can help you feel more confident and motivated. Here are some examples of positive self-talk:
I am making progress towards my weight loss goals.
I am capable of achieving my goals.
I am worthy of love and respect.
4. Practice Mindfulness
Mindfulness can help you become more aware of negative self-talk and help you develop a more compassionate and accepting attitude towards yourself. Mindfulness involves paying attention to the present moment without judgment. You can practice mindfulness by focusing on your breath or using a guided meditation.
5. Seek Support
If negative self-talk is interfering with your daily life or causing significant distress, it may be helpful to seek support from a psychotherapist. A psychotherapist can help you develop coping strategies to manage negative self-talk and improve your overall well-being.
In conclusion, negative self-talk can be a challenge for individuals who have undergone bariatric surgery. However, by identifying, challenging, and replacing negative self-talk with positive self-talk, practicing mindfulness, and seeking support from a psychotherapist, you can develop a more compassionate and accepting attitude towards yourself and improve your overall well-being.