Alter Your Mentality-How To do It!

emotional eating
Irena Geller

Weight Loss Expert

Apr 18, 2023

Which of your beliefs are currently holding you back from achieving your goals?

Your mentality, or your way of thinking, plays a significant role in your life. It shapes your beliefs, attitudes, and behaviours, and influences how you respond to different situations, which in turn affects your actions and the results you are seeing in your life.

While some aspects of your mentality are shaped by genetics and early experiences, you have the power to alter your mentality through intentional effort and practice.

Mindset is everything!

Altering your mentality can help you overcome limiting beliefs, develop more positive thought patterns, and ultimately lead a more fulfilling life.

 In this article, we will explore some practical tips and strategies to help you alter your mentality and achieve your goals. From being present and aware to understanding the power of mindset, attitude, and beliefs, I’ll guide you through the steps you need to take to transform your way of thinking and take control of your life.

Step 1- Be Present & Aware.

Self-awareness and mindfulness are essential for personal growth and well-being. 

Self-awareness involves looking inwards without judgment to see yourself objectively through reflection and introspection. 

  • It leads to better decision-making and encourages positive self-development. 
  • Becoming aware of your thoughts requires intentional effort and practice.

There are several strategies to help you become more aware of your thoughts and increase your self-awareness. 

Mindfulness is the practice of being present in the moment and fully engaged in your experiences. 

Practicing mindfulness through meditation, deep breathing exercises, or simply focusing on your breath can improve mental health and well-being, reduce stress and anxiety, and increase resilience.

  • Keeping a daily journal and writing down your thoughts and feelings can also help you become more aware of them. 
  • This practice can help you identify patterns in your thinking and gain insights into your mental and emotional state.

 Additionally, paying attention to physical sensations in your body, such as tension or discomfort, can help you become more aware of the thoughts and emotions that are causing them.

In summary, practicing mindfulness, keeping a journal, paying attention to physical sensations, challenging your thoughts, and seeking feedback from others can help you develop greater self-awareness and improve your mental and emotional well-being.

Step 2- Identify Your Limiting Beliefs.

The first step in altering your mentality is to identify your limiting beliefs. 

  • Limiting beliefs are the thoughts and beliefs that hold you back from achieving your full potential. 
  • They are often deeply ingrained in your subconscious mind and can be difficult to identify. 
  • However, by paying attention to your thoughts and self-talk, you can become aware of these beliefs and challenge them.

For example, if you believe that you’re not good enough or that you don’t deserve success, you’re more likely to hold yourself back from pursuing your dreams. 

However, by challenging these beliefs and replacing them with more empowering thoughts, you can alter your mentality and start taking action towards your goals.

Step 3- Challenge your Thoughts.

“The relationship you have with yourself is the most important relationship you’ll ever have.” -Irena Geller

What you think when you’re alone has a greater impact on your life than what you say out loud. 

  • Your beliefs shape your reality, and the universe responds to your beliefs.
  • Negative thoughts and beliefs can prevent you from achieving your goals. 

To overcome this, you need to challenge negative thoughts and replace them with more positive and empowering ones. 

One way to do this is through cognitive restructuring, which involves identifying negative thoughts and beliefs and replacing them with more realistic and positive ones.

Thought defusion is powerful strategy to create space between ourselves and our thoughts. 

This helps us become less reactive and attached to negative thoughts, leading to more productive behaviour and less unnecessary suffering.

A helpful technique to practice thought defusion is the “Clouds in the Sky” exercise. 

  • Set a timer for 10 minutes and close your eyes. 
  • Imagine a windy sky with clouds passing by. 
  • Observe your thoughts without judgment or analysis and imagine them written on the clouds. 
  • One thought per cloud. 
  • Then, imagine the wind carrying the cloud away, taking the thought with it. 
  • Keep doing this for each thought that comes to mind. 
  • Notice how you feel after the exercise.

By challenging your thoughts and replacing negative beliefs with positive ones, you can develop a more positive mindset and achieve your goals.

Step 4-Use Your Wise Mind.

The wise mind lies between the emotional mind (decision making and judging based entirely on our emotions, or the way we feel) and the reasonable mind (thoughts, decisions and judgments based entirely on facts and rational thinking).

Using your wise mind is an exceptionally useful skill for seeking guidance on problems, doubts, or confusions in your life. 

Often, people get stuck at one end of the spectrum from being either too emotional or too factual.

Using Your Wise Mind:

To use your wise mind, first, observe the problem that your mind is thinking about. Then, pick one of two methods to ask your wise mind for guidance. Set your timer for five minutes.

Method 1:
  • Involves asking your wise mind a question about how to solve or approach your problem.
  • Listen for the answer and tap into your intuition to find your gut feeling. 
  • If an answer comes to you, notice it without judgment. 
  • If no answer comes, try again next time.
Method 2
  • Involves simply listening to your wise mind without asking an explicit question.
  • Tune into your intuition and listen for any answers or solutions that may come to you.
  • Keep doing this until the time runs out.
  •  Accept these non-judgmentally and observe what they are.

By using your wise mind, you can find a balance between emotions and facts and receive guidance on important issues in your life.

And lastly, altering your mentality is a powerful tool for personal growth and achieving your goals.

This often requires changing deeply ingrained patterns of behaviour, which can be difficult to do on your own. Working with a coach can help you challenge negative thoughts and beliefs, replacing them with more positive ones, develop a more positive mindset and create a more fulfilling and successful life. 

Remember, your thoughts have a significant impact on your life, and you have the power to choose your mindset. 

Now it’s over to you…

  • What are some practical steps you can take to challenge your negative thoughts today?

I would love to hear your feedback, thoughts and any questions you have on this article.  

Please tell me in the comments below.


By Irena Geller

Weight Loss Expert

Irena Geller is a Food & Mood Coach and author in the Health & Weight loss industry who helps busy women to put down their fork and pick up their life. She uses 3 proven key steps, helping busy women to eat well consistently, lose weight effortlessly, potentially adding years to their life so they can live those years to the fullest, looking amazing and feeling confident! You can contact Irena here:



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