irisinnia
Transcendent Member
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Posts: 1,224
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Post by irisinnia on Jul 25, 2019 2:49:03 GMT
Day 25 - Identify Sabotaging Thoughts
So far, we’ve talked about a lot of common sabotaging thoughts, but everyone has unique sabotaging thoughts, and it’s important that we learn to recognize and respond to them effectively.
Think About It Beck recommends carrying your diet notebook with you a few days and marking down your sabotaging thoughts as you identify them. When you’re tempted to eat something, a lot of times you’ll notice the feeling first, but ask yourself “What was just going through my mind?” or “What was I just thinking?”
Identifying your thoughts is important for learning how to respond to them in the next couple days (Recognizing Thinking Mistakes and The Seven Question Technique).
Here’s a list of some common sabotaging thoughts: Dieting is too hard I don’t care It’s okay to eat this I’m being punished It’s not fair I’m not going to let anyone tell me what I can and can’t eat I deserve to eat this I’ll just eat these crumbs I should be able to do what I want I can’t resist I really want it I’m really hungry I have no willpower It’s not that fattening I’ll make up for it later It’ll go to waste if I don’t eat it I should eat it because it’s free Everyone else is eating I don’t want to disappoint or inconvenience [fill in the blank]. I’m stressed/tired/sad/bored/upset. It’s a special occasion I’m treating myself I can start dieting again tomorrow I’ll never lose weight anyway No one will know I’ll end up eating it eventually
Sabotaging thoughts party! Show us your special blend of sabotaging thoughts. List 3 (or more!) that make you the unique dieter you are!
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Post by surfgirl on Jul 25, 2019 3:49:57 GMT
Sabotaging thoughts party! Show us your special blend of sabotaging thoughts. List 3 (or more!) that make you the unique dieter you are! First of all, irisinnia, . Second of all, I'm not sure how special my 'ST Blend' is but here goes:
1. I'm far away from home, in another country, and I can't get any vegetarian food and I'm sooo hungry so I have to eat that pizza!
2. I'm stressed out and I DESERVE THIS dammit!!!
3. Fuck it, I can't be bothered, I'm just eating this now, I'll deal with it later...
Are those special blend enough? I'm not sure...they feel so pedestrian to me...
I've been getting better on ST's but I still fall off the proverbial wagon now and then. And when I'm falling off, I am totally aware of what I'm doing so...yeah...need to work on that.
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Post by cathygeha on Jul 25, 2019 6:00:03 GMT
Interesting...
1. It is Wednesday and I deserve to eat and drink whatever I want to while with friends 2 I haven't had this food for a LONG time and I really want it now 3. I already blew it having (chips, nuts, whatever) so I might as well continue - can get back on track tomorrow
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Post by bbbearsmom on Jul 25, 2019 16:56:55 GMT
1. I might get hungry later so I must eat more now.
2. It's too difficult to figure out what to order to be more on plan I'll just order whatever I want.
3. There is just a little bit left I might as well finish it.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,224
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Post by irisinnia on Jul 26, 2019 1:07:04 GMT
1) I don't wanna -fill in the blank-! It's strange how this one works 90% of the time. 2) I can't possibly stick to a diet when I have so much stuff going on! 3) This is too hard! 4) While putting in my points "I'm over points today, meh, I won't change anything, I'll just restart tomorrow." 5) I can't eat that without a soda!
I could go on and on...
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Post by starchild68 on Jul 26, 2019 13:09:33 GMT
This is where my work is. I am so used to these sabotaging thoughts, I hardly notice them anymore. I will keep tracking them this week. Here are a few to start:
1. I am so tired of thinking about every little thing I eat, this is ridiculous, who cares?! 2. I'm too tired to find/buy/prepare something healthy to eat, I'll just go with THIS... 3. I've been doing pretty well for such a long time, I deserve a treat right now. 4. (my sweetie/my friend) will be so unhappy if I don't join in with this snack/dessert/extra meal right now (even though I just ate 2 hours ago and I am not hungry).
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Post by hpeterson1951 on Jul 26, 2019 13:45:54 GMT
Sorry, I seem to be a day late, but at least I'm here
1) -I don’t care--especially after a really rough day at work
2) I really want it
3) I’m stressed/tired/sad/bored/upset.- again often work related
4) It’s a special occasion/ I’m treating myself
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Post by starchild68 on Jul 26, 2019 17:39:44 GMT
1) I don't wanna -fill in the blank-! Yup, that about covers it....🤪
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