[podcast] [coaching] [cw: restrictive eating & body image issues] Nora on finding body confidence and overcoming perfectionism [session 1]

In session one of Nora’s confidence coaching session series, she gets help with fixating on body image and focusing on learning instead of perfectionism. 

To see us go even deeper, see parts 2 and part 3!

Mentioned in this episode:

• Nora’s Instagram

• Food Psych Podcast - about intuitive eating and Health At Every Size

• Tip: destroy or throw out scale 

• Homework: Every day, note 1-3 thing you are grateful for yourself

  • Tip: Don’t just focus on aesthetics; think about everything your body is doing for you!

• Orthorexia: fixation with “healthy” eating 

  • Note: “healthy” is in quotation marks both because orthorexia shows how this focus can actually be unhealthy AND because the typical distinction between “healthy food” and “unhealthy food” is not evidence-based (see Food Psych episodes 168 and 183). 

• Homework: Track unhelpful (e.g. self-critical) thoughts by moving pennies from one pocket to another or by using a tally 

• Homework: To cultivate your growth mindset, make 2 lists: 

  • List #1: Subjects or skills that you’ve learned 

  • List #2: Subjects or skills that you want to learn

  • Then circle one or two items from list #2 and figure out how you can start learning.   

• Homework: Reach out to people in careers you’re interested in to request to job shadow them or an informational interview 

  • Download the free 7 Step Guide For Confidently Reaching Out to Anyone

  • Note: Informational interviews can be more helpful and less time intensive for everyone involved. 

  • Job shadowing isn’t always possible (e.g. for safety or security reasons) and for many jobs would involve sitting and watching someone work at a computer all day. It may still be useful if a) the person explains what they are doing well and b) to understand the structure of how they work. If working at a computer all day sounds terrible to you, it’ll be more clear to you by watching this work than by hearing a summary of the work.     

  • Confidence Cat Zine: coloring worksheets for confidence, problem-solving, and career decision-making 

  • Calendly or other scheduling tools to make setting up meetings easy on everyone 

• Tip: Instead of referring to your questions as “stupid questions,” try “basic question.” After all, not knowing something that you have little or no experience with is not a reflection of poor intelligence! And asking questions to fill in your knowledge gaps is a very smart move.

In case you or someone you know needs it, here is some possibly helpful information: 

• Eating Disorder Hotline Listings

• International Eating Disorder resources 

• Body Dysmorphic Disorder

• Body Liberation

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Discuss this episode or learn about hiring Masha for workshop (about making progress on goals that matter to you using antiperfectionism and authenticity) at BoldAdulting.com!

Follow BoldAdulting on Twitter.

Email: masha@boldadulting.com

Masha’s personal social media: Twitter & Instagram

All coaching sessions and interviews are included by permission and with the level of privacy requested by each guest. 

Bold Adulting season 3 episodes were recorded over a year ago. To hear updates or to learn what podcast guests have been up to since then, reach out using the contact information if provided. 

Host: Masha Evpak
Sound Editor: Bart Cameron and Masha Evpak