Healing Your Relationship with Food

A Non-Diet Approach Using DBT Mindfulness "What" and "How" Skills to Promote Intuitive Eating and Body Acceptance

By Lysander Berg

The dinner table was never meant to be a courtroom, and your plate is not a verdict on your worth. Yet for millions of chronic dieters, every meal feels like a moral battleground. A sandwich is labeled "good," a dessert becomes "bad," hunger is treated as weakness, and fullness feels like failure. When rigid food rules and body monitoring consume your thoughts, your body's natural internal wisdom is completely drowned out.

Healing Your Relationship with Food provides a compassionate, evidence-based pathway out of the chronic diet-binge-guilt cycle. Blending the core principles of Intuitive Eating with the proven mindfulness skills of Dialectical Behavior Therapy (DBT), author Lysander Berg offers a non-diet framework to help you quiet mental noise, rebuild somatic trust, and make lasting peace with food and your body.

What You Will Discover Inside:

DBT "What" Mindfulness Skills: Learn how to Observe physical sensations without panic, Describe internal cues with objective neutrality, and Participate fully in eating without guilt or distraction.

DBT "How" Mindfulness Skills: Release shame by practicing Non-Judgmental awareness, cultivate focus through One-Mindful eating, and make food decisions based on what is genuinely Effective for your physical and emotional well-being.

The 10 Principles of Intuitive Eating in Practice: Discover actionable ways to reject diet culture, honor authentic hunger, challenge internal "food police" narratives, and rediscover true meal satisfaction.

Emotional Regulation Without Food: Develop healthy coping mechanisms for stress, loneliness, and exhaustion, distinguishing emotional cravings from physical nourishment needs.

Cultivating Body Neutrality and Self-Compassion: Unpack societal conditioning, dismantle body comparison habits, and practice Radical Acceptance through structured body scan exercises.

Sustainable Trigger Management: Create individualized relapse prevention plans for social gatherings, diet talk with family, and high-stress environments.

Practical Logs, Frameworks, and Tools Included:

Food and Mindfulness Observation Log to track bodily cues without calorie counting.

Hunger, Fullness, and Satisfaction Map for intuitive attunement.

Body Neutrality Practice Ladder to transition gently away from body dissatisfaction.

Social Boundary Scripts for responding confidently to unsolicited diet and weight comments.

A Comprehensive 4-Week Guided Practice Plan to cement sustainable, lifelong habits.

You do not need another restrictive plan to fix your eating. You need the tools to hear yourself again. This workbook offers a grounded, empowering path toward intuitive nourishment, body peace, and psychological freedom.