From Constriction to Expansion: A Healthier Way to Think About Change

As we start the New Year and begin drafting our resolutions, I invite you to explore the concept of expansion versus constriction before taking your next step.

Let’s be honest, after the holidays, the most common resolutions involve a plan to lose a specific amount of weight or commitments to attending the gym a certain number of times per week. For the moment, let’s put aside any discontent with physical appearance, that is a topic for another day. Instead, let's focus on how we can make a change.

The shift from a mindset of constriction to one of expansion is the fundamental difference between enduring a temporary “restrictive” phase and undergoing a permanent transformation. When we view personal growth through the lens of constriction—often seen in the rigid "dieting" mentality—we focus on what is being removed, leading to a psychological state of scarcity, discontent, frustration and eventual burnout. Conversely, reframing these same actions as "lifestyle changes" fosters an expansive mindset that focuses on options, what is being gained.

The Psychology of Constriction

Constriction is rooted in "subtractive thinking." It involves a narrowing of one's emotional, perceptual, or behavioral range, often as a defense mechanism to manage anxiety, stress, or overwhelming experiences, leading to limited emotional expression, reduced social engagement, or rigid thinking, contrasting with an "expansion" of possibilities. Constriction is a way to make a chaotic world feel manageable by shutting down possibilities, sometimes becoming a deeply ingrained schema.

In the context of health, specifically weight management, a diet is frequently perceived as a series of prohibitions: fewer calories, no sugar, and restricted social outings. This creates a mental environment of deprivation. When the human brain feels deprived, it triggers a survival response that increases cravings and diminishes willpower. Because constriction is inherently limiting, it feels like a chore or a punishment, making it difficult to sustain for long-term change.

The Power of Expansion

Expansion is rooted in "additive thinking."  It signifies growth in size, influence, or reach. It represents movement from a limited state to a greater one through scaling, new ventures, or deeper understanding. It is the innate human desire to evolve, learn, and incorporate more of the world into our sense of self, leading to a more fulfilled and dynamic life. 

When a diet is reframed as a lifestyle change, the focus shifts from what you cannot have to what you can do. Instead of "I can't eat this," the narrative becomes "I am fueling my body for more energy, better sleep, and greater mental clarity." This is an expansive movement; it opens up new possibilities, such as the ability to hike a mountain, engage more deeply with family, or excel at work. Expansion views health as an investment that broadens one’s world rather than a set of rules that shrinks it.

Reframing the Experience

To move from constriction to expansion, one must change the internal dialogue:

• From "I have to" to "I get to": Reframing eg. exercise from a caloric penalty to a celebration and hopefully enjoyment of physical capability.

• From "Restriction" to "Selection": Choosing nutrient-dense foods not because others are "bad," but because these choices support a higher quality of your life, because you matter to yourself. 

• From "Short-term" to "Identity": A diet is something you are "on" or "off." A lifestyle change is an expression of who you are becoming. 
  

Ultimately, constriction is about the fear of losing control, while expansion is about the joy of gaining mastery. By embracing an expansive mindset, we stop fighting against ourselves and start building a life that feels larger, more vibrant, and infinitely more sustainable.