英文原文
Examining our eating behaviours through the framework of Eric Berne’s Transactional Analysis theory provides many insights into how our Parent, Adult, and Child ego states shape our eating habits and attitudes towards food. By understanding the impact of each ego state on our relationship with food, we can gain greater self-awareness and develop strategies to relate to food and eating in ways that serve us better. My last two blog posts looked at your relationship with food through the lens of the Transactional Analysis model of the Parent and Child ego states. To tie it all together in this blog, we’ll look at the Adult ego state, and specifically how to step into the Adult state – because this state will be the most helpful in resolving your difficulties with food and eating. Let’s begin with a reminder of this diagram, which illustrates the basics of Bern’s Transactional Analysis Theory. The Adult Ego State. This is the part of you that is based in the present. The Parent and Child states are rooted in the past, as discussed in the last two posts (which you can read again here and here.) In the Adult state, you observe what is currently occurring: your thoughts and your feelings; and you’re aware of the facts too. Notice when you read these examples from the Adult ego state, what tone of voice you can detect: * I can eat anything I want (this is a fact, provided it’s available to you), * I can eat whenever I want to (this is a fact, provided it’s available), * I know I’m not hungry/ I know I am hungry, * I’m feeling angry about that incident with Alison yesterday, * I’m also feeling very tired, What tone of voice did you pick up? Calm, detached (but not unkind)? That’s the voice of the Adult. The Adult also likes to ask questions: * How hungry am I actually?, * What do I feel like eating?, * Am I meal hungry or snack hungry?, * Why do I want to eat? I know I’m not hungry, The Adult can also come up with solutions that really do solve the problem: * I’m going to give Alison a call and talk openly and kindly about what happened yesterday, * A chicken salad wrap will really feel good in my body right now – and will be very satisfying, * I’ll complete with one of those divine chocolate truffles, Trish gave me – if I feel like it afterwards, * I’m going to have a 15 minute nap before I get on with the afternoon tasks, Stepping into your Adult ego state. I’m sure you can see that the Adult state is the most reasonable, considered and mature state to be in – and my opinion is, it’s generally the most helpful state when it comes to making decisions about what, when and how much to eat. But how to get there when your Rebellious Child is tantruming because your Critical Parent is telling her she can’t have a chocolate brownie for breakfast? This is where a practice of mindfulness is so helpful! When you practice mindfulness, you become the Observer, the Witness of your own experience. This is the space that your Adult occupies too. The Observer and the Adult notice what is happening in the present moment, without judgement. By having a dedicated practice of mindful awareness, you will more readily be able to step into that. It’s a place you’ll recognise through your practice. How the Nurturing Parent and Free Child can also help. You may remember from my posts on the Parent and Child state that they aren’t all negative. The Parent has the Nurturer side to her: * She reminds you of your inherent value, * She speaks kindly to you, * She reminds you you’re doing just fine, * She forgives you, * She tells you you’re enough as you are, * And she can also help you to set some healthy boundaries. Boundaries are essential to becoming peaceful with food. You need boundaries for yourself, and you also need them with others., The Free Child is creative, inquisitive and playful. * She’s curious about new tastes, * She likes to experiment in the kitchen, * She lets you have fun with food!, As soon as you notice yourself in the Critical Parent or Adapted Child state, that means you’re already moving into the Observer. Just take a few breaths at this point and listen in to the voice in your head. Perhaps you can now gently move into the Adult state, being calm and detached. This is the state from which the most empowered eating decisions come, I believe.
中文翻译
通过埃里克·伯恩的沟通分析理论框架审视我们的饮食行为，可以深入了解父母、成人和儿童自我状态如何塑造我们的饮食习惯和对食物的态度。通过理解每种自我状态对我们与食物关系的影响，我们可以获得更大的自我意识，并制定策略，以更好地服务于我们的方式与食物和饮食建立联系。我之前的博客文章通过父母和儿童自我状态的沟通分析模型探讨了你与食物的关系。为了在这篇博客中将其整合起来，我们将关注成人自我状态，特别是如何进入成人状态——因为这种状态在解决你与食物和饮食的困难方面将是最有帮助的。让我们从回顾这张图开始，它说明了伯恩沟通分析理论的基础。成人自我状态。这是基于当下的你的一部分。父母和儿童状态根植于过去，正如前两篇文章所讨论的（你可以在这里和这里再次阅读）。在成人状态中，你观察当前发生的事情：你的想法和感受；你也意识到事实。注意当你阅读这些来自成人自我状态的例子时，你能察觉到什么语调：* 我可以吃任何我想吃的东西（这是一个事实，前提是它对你可用），* 我可以在任何时候想吃就吃（这是一个事实，前提是它可用），* 我知道我不饿/我知道我饿了，* 我对昨天与艾莉森的事件感到愤怒，* 我也感到非常疲惫，你捕捉到了什么语调？平静、超然（但不冷酷）？那就是成人的声音。成人也喜欢提问：* 我实际上有多饿？，* 我想吃什么？，* 我是正餐饿还是零食饿？，* 我为什么想吃？我知道我不饿，成人也能提出真正解决问题的方案：* 我要给艾莉森打个电话，开放而友善地谈谈昨天发生的事情，* 一个鸡肉沙拉卷现在会让我的身体感觉很好——而且会非常满足，* 我会以特丽什给我的那些神圣巧克力松露之一结束——如果我之后想吃的话，* 我要在下午任务开始前小睡15分钟，进入你的成人自我状态。我相信你能看到成人状态是最合理、深思熟虑和成熟的状态——而且我认为，在决定吃什么、何时吃以及吃多少时，它通常是最有帮助的状态。但当你的叛逆儿童因为你的批判父母告诉她早餐不能吃巧克力布朗尼而发脾气时，如何达到这种状态呢？这就是正念练习如此有帮助的地方！当你练习正念时，你成为自己经验的观察者、见证者。这也是你的成人所占据的空间。观察者和成人注意到当下发生的事情，不带评判。通过专门的觉知练习，你将更容易进入那种状态。这是一个通过练习你会认识的地方。养育父母和自由儿童如何也能帮助。你可能记得我关于父母和儿童状态的文章中，它们并不全是负面的。父母有养育的一面：* 她提醒你你的内在价值，* 她友善地对你说话，* 她提醒你你做得很好，* 她原谅你，* 她告诉你你本来的样子就足够好，* 她也能帮助你设定一些健康的界限。界限对于与食物和平相处至关重要。你需要为自己设定界限，也需要与他人设定界限。自由儿童是创造性、好奇和爱玩的。* 她对新口味感到好奇，* 她喜欢在厨房里实验，* 她让你享受食物的乐趣！，一旦你注意到自己处于批判父母或适应儿童状态，那意味着你已经进入观察者。此时只需深呼吸几次，倾听你脑海中的声音。也许你现在可以温和地进入成人状态，保持平静和超然。我相信，这是最赋能的饮食决策来源的状态。
文章概要
本文基于沟通分析心理学理论，探讨了成人自我状态在饮食规划中的应用。文章解释了父母、成人和儿童自我状态如何影响饮食习惯，并强调成人状态作为基于当下的理性部分，能帮助个体通过正念练习进入观察者角色，从而做出更健康的饮食决策。同时，文章提到养育父母和自由儿童的积极作用，如设定界限和享受食物乐趣，以支持整体饮食平衡。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：这篇文章就像在说，我们吃东西的时候，心里有三个小人在说话。一个是像爸爸妈妈一样告诉你该吃什么不该吃什么的“父母小人”，一个是像小孩子一样想吃什么就吃什么的“儿童小人”，还有一个是像大人一样冷静思考的“成人小人”。文章说，如果我们多听听“成人小人”的话，比如问问自己“我真的饿了吗？”或者“现在吃这个对身体好吗？”，就能更好地选择食物，不会乱吃。练习正念，就是安静地观察自己的想法，这样“成人小人”就能更容易出来帮忙啦！
TA沟通分析心理学理论评价：这篇文章精准地应用了沟通分析心理学中的自我状态理论，特别是突出了成人自我状态在饮食行为中的核心作用。它清晰地阐述了成人状态作为基于当下的理性部分，如何通过观察事实和感受来促进健康的饮食决策，这与伯恩理论中成人状态的功能——处理信息、解决问题——高度一致。文章还巧妙地将正念练习与成人状态联系起来，强调了观察者角色在进入成人状态中的重要性，这体现了理论在实践中的深化。同时，它平衡地提到了养育父母和自由儿童的积极面，展示了自我状态之间的协同作用，而非单一强调成人状态，这符合沟通分析的整体视角。
在实践上可以应用的领域和可以解决人们的十个问题：在实践上，这篇文章的应用领域包括个人饮食管理、营养咨询、心理健康辅导、正念训练、健康促进项目等。它可以解决人们的十个问题：1. 帮助人们识别并减少情绪化进食，通过进入成人状态理性评估饥饿感；2. 改善饮食决策质量，避免受批判父母或适应儿童状态的过度影响；3. 增强自我意识，使个体更了解自己的饮食动机和模式；4. 促进正念饮食习惯，通过观察者角色培养当下觉知；5. 支持设定健康的饮食界限，利用养育父母状态建立规则；6. 增加饮食乐趣，通过自由儿童状态探索新食物和烹饪方式；7. 缓解饮食相关的焦虑和压力，通过成人状态的冷静应对；8. 帮助打破节食循环，基于事实而非规则做出选择；9. 改善身体形象关系，通过自我状态整合提升自我接纳；10. 赋能长期健康行为改变，依靠成人状态的持续理性引导。