Brain Fuel
Your brain needs energy to concentrate, solve problems and regulate emotions. What is the brains main source of quick energy?
carbohydrates
in CBT, are thoughts always facts?
No. Thoughts are interpretations or beliefs, not always accurate facts.
True or false: a person can eat a food they enjoy and still have a healthy relationship with food.
True
what are hunger and fullness signals examples of?
internal body cues.
Your friend says “I’m not eating lunch because I ate too much yesterday.” What is one supportive response?
Your body still needs fuel today. One day doesn’t determine what you deserve.
True or false: eating regularly can help support stable, energy levels, and concentration throughout the day
True
Identify the cognitive distortion: “I ate cookies after school, so I have no self-control.”
All-or-nothing thinking / overgeneralizing.
what is the difference between a food preference and a food rule?
A preference is a choice like “I don’t like mushrooms”. A rule is a rigid belief like “I can never eat carbs”.
name three signs your body may need nourishment
Low energy, difficulty, focusing irritability, stomach, sensations, shakiness, headache, headaches, or thinking about food
You scroll social media and start comparing your body to influencers. What is one thing you can remind yourself?
People often post edited photos or photos where they look their best. Everyone’s body is different.
Someone skips breakfast and lunch before a test later, they feel anxious, distracted and irritated. What are three possible reasons this might happen?
their brain/body may be low on energy, hunger signals may increase stress, and blood-sugar or energy levels may fluctuate
Fill in the blank:
Event —> Thought —> Feeling —> ___
Behavior
Someone says “I was good today because I only ate healthy foods”. What might he a more balanced way to think about food choices?
Foods aren’t connected to being a good or bad person. Food choices can support different needs like energy, enjoyment, culture, or comfort.
why might someone lose touch with their hunger cues?
ignoring hunger, dieting, busy schedules, stress, or following external food rules
You eat a snack because you’re stressed after school. Does this automatically mean you did something wrong?
No. Eating for emotional reasons as a normal human experience.
why might a person crave food like chips, candy or sweets when they are tired or stressed?
The body makes seek quick energy, comfort, pleasure, or a way to cope with emotions
Someone thinks: “I gained weight, so everyone must think I look terrible.”
What thinking trap is happening?
Mind reading (assuming you know what others think)
why can restricting food sometimes lead to overeating later?
restriction can increase hunger, cravings, feelings of deprivation, and preoccupation with food
A person rates their hunger as a two but waits until they are at a nine before eating. What might happen?
they may feel extremely hungry, eat quickly, feel out of control, or have difficulty noticing fullness
Someone says “I hate my body, so I’ll be mean to myself until I change”
What would CBT say about this approach?
Self criticism often increases shame and stress. Compassion and realistic thinking are more helpful.
explain why calling a food “bad” can actually make someone think about that food more
when foods are labeled forbidden, people may feel deprived, which can increase cravings and create guilt or shame around eating
Rewrite this thought using CBT:
“I ruined my whole day because I ate fast food”
“I ate a meal I enjoyed, and I can continue caring for myself”
A person eats pizza with friends and feels guilty afterward. Name three questions they could ask themselves instead of judging themselves.
Was I hungry? Did I enjoy it? How did my body feel? What do I need now?
what does “attuned eating” mean?
listening to your body’s hunger, fullness, and satisfaction cues while making choices with flexibility and awareness
A person says: “I feel like a pig because I ate a bunch of junk food”
Create a response that includes:
1. Validation 2. A balanced thought 3. A next step
“It sounds like you’re feeling frustrated with yourself after eating junk food. One choice or one meal doesn’t define who you are, and eating foods you enjoy is a normal part of life. Maybe you can focus on what your body needs now - like drinking water, eating a balanced meal later, or doing something kind for yourself.”