I learned about the QTIP technique from a participant at Green Mountain at Fox Run. She kept a Q-tip® taped to her computer so she would remember…. remember to not make all of it all about her failings. Usually her self talk was:
- It is all my fault
- I should have known better
- What must they be thinking about me
- I know they just think that I am fat and a loser
For many of us it is easy to make it our fault, feel terribly guilty or crash into embarrassment or shame. Any of these feelings can trigger emotional eating, which can lead to bingeing or mindless eating.
QTIP is a quick and easy reminder to Quit Taking It Personally and use mindfulness.
Jon Kabat-Zinn, a leader in the field of mindfulness, suggests mindful practices can help increase self esteem as well many other healing attributes. We know that to be true; for over 20 years, mindfulness has been a large part of our program at Green Mountain at Fox Run, our women’s weight loss retreat that is so much more than that. Here’s what Kabat-Zinn says.
Mindfulness is a way of learning to relate directly to whatever is happening in your life, a way of taking charge of your life, a way of doing something for yourself that no one else can do for you — consciously and systematically working with your own stress, pain, illness, and the challenges and demands of everyday life.
Some of the benefits of mindfulness include:
- Lasting decreases in physical and psychological symptoms
- An increased ability to relax
- Reductions in pain levels and an enhanced ability to cope with pain that may not go away
- Greater energy and enthusiasm for life
- Improved self-esteem
- An ability to cope more effectively with both short and long-term stressful situations.
When we quit taking it personally, we are more likely to be kind to ourselves.
How could you use the QTIP technique?