irisinnia
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Post by irisinnia on Jul 26, 2019 1:01:00 GMT
Day 26 - Recognize Thinking Mistakes
It’s important to realize that thoughts are just ideas, not necessarily truths. Beck gives the example of not having eaten all day and walking by people eating pizza and thinking “I’m so hungry.” That may be true, and the thought isn’t necessarily a problem. The problem is the the thought that comes next: “I have to have some” this is not true and if you accept it as true, then you’ll give in and stray from your diet.
The 9 Common Thinking Errors
Thinking Mistake #1: All or Nothing Thinking You see things in only two categories when there’s really a middle ground. Example: I have to give up all junk food to be successful on my diet.
Thinking Mistake #2: Negative Fortune Telling You predict things going excessively bad. Example: I ate a cookie without thinking, I’m hard-wired to be overweight for the rest of my life!
Thinking Mistake #3: Overly Positive Fortune Telling You predict things going excessively well. Example: I don’t need to make a plan for going out to eat, I do so well at home!
Thinking Mistake #4: Emotional Reasoning You treat your feelings as facts. Example: I still feel hungry after that last bite, I need to eat more right now.
Thinking Mistake #5: Mind Reading You think you know what other people are thinking. Example: People will be irritated if I order something special at the restaurant.
Thinking Mistake #6: Self-Deluding Thinking You tell yourself things you don’t really believe. Example: I don’t have to track that, it was just a few bites.
Thinking Mistake #7: Unhelpful Rules You use made-up rules to stray from your diet. Example: I have to clean my plate.
Thinking Mistake #8: Justification You use unrelated excuses to justify eating. Example: I can’t stick to my diet when I’m so stressed out.
Thinking Mistake #9: Exaggerated Thinking You make something seem better or worse than it is. Example: I have to eat rabbit food to make this plan work.
What thinking mistakes do you make?
Pull out your sabotaging thoughts from yesterday (or think of some new ones today) and identify what thinking error(s) correspond to each one.
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Post by cathygeha on Jul 26, 2019 5:39:40 GMT
FROM YESTERDAY - thinking mistake
1. It is Wednesday and I deserve to eat and drink whatever I want to while with friends Justification? Deluded thinking?
2 I haven't had this food for a LONG time and I really want it now Justification, emotional reasoning
3. I already blew it having (chips, nuts, whatever) so I might as well continue - can get back on track tomorrow all or nothing thinking
Not sure I got them right but I tried
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irisinnia
Transcendent Member
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Post by irisinnia on Jul 26, 2019 13:23:10 GMT
From Yesterday 1) I don't wanna -fill in the blank-! - Emotional reasoning - I know losing weight is more important than whatever it is I don't want to do
2) I can't possibly stick to a diet when I have so much stuff going on! Self-deluding thinking
3) This is too hard! Exaggerated Thinking
4) While putting in my points "I'm over points today, meh, I won't change anything, I'll just restart tomorrow." Overly Positive Fortune Telling
5) I can't eat that without a soda! Unhelpful Rules
It's hard to pinpoint which one it is, sometimes it seems like more than one, especially when spiraling out of control. Example: If I'm going to make this plan work I have to give up soda (all or nothing thinking) but this is too hard (exaggerated thinking) I can't keep this up forever (overly negative fortune telling) I should just give up now so I can enjoy my life (justification).
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Post by hpeterson1951 on Jul 26, 2019 13:56:44 GMT
Thinking Mistake #1: All or Nothing Thinking This is something I struggle with in all areas of my life. Try to use the car tire example
Thinking Mistake #4: Emotional Reasoning Definitely an issue. - Work was hard so I need a drink, I can have chocolate, etc
Thinking Mistake #8: Justification Another big one- I worked really hard so I can have this. Mom has treated me really cruelly so I need to have the "good stuff"
Thinking Mistake #9: Exaggerated Thinking Yes. This is part of my all or nothing thing. I tend to exaggerate everything. I'm one who says prepare for the worst and hope for the best. But I'm really always waiting for the worst.
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Post by starchild68 on Jul 26, 2019 17:57:14 GMT
From yesterday: 1. I am so tired of thinking about every little thing I eat, this is ridiculous, who cares?! (a.k.a. "I don't wanna...") All or Nothing; Emotional Reasoning 2. I'm too tired to find/buy/prepare something healthy to eat, I'll just go with THIS... Justification 3. I've been doing pretty well for such a long time, I deserve a treat right now. Self-deluded thinking (I do this often...because every day is a SPECIAL day, LOL) 4. (my sweetie/my friends) 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). Mind-Reading (Will they be mad? Is this my responsibility?); Unhelpful Rules (If other people are eating, I should eat)
I agree, there are so many layers to the sabotaging thoughts, one feeds into the next and the next. Underneath it all, I believe there is a part of my brain that says I WANT that unhealthy food and I will do whatever it takes to get it, tell whatever stories I need to make up, find other people to blame, if need be.
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Post by bbbearsmom on Jul 26, 2019 19:28:59 GMT
Day 26 Reply
Thinking mistake #1: All or Nothing Thinking I know I do this but not in my weight management journey. I recognize the progress I’ve made and know I’ve come a long way. If there is a problem I look at it as a behavior modification situation. Thinking mistake #2: Negative Fortune Telling
I do this big time throughout my life but with my weight journey I’ve gotten good at fighting back. I kick in to “what can I do” mode to solve the situation.
Thinking Mistake #3 -- Overly Positive Fortune Telling
When this happens I get scared because often it means I haven’t prepared for the coming situation. I need to remind myself I always need my skills to manage eating especially away from home. Thinking Mistake #4: Emotional Reasoning
Again one I do in my life but I don’t get too emotional with my weight which has been a big help.
Thinking Mistake #5: Mind Reading
Yep, I do this when I’m eating around other people and even if it is just my husband. My first thought will be “what will they think” or “I need to do this or that because they expect that.”
Thinking Mistake #6: Self-Deluded Thinking
Do this on a regular basis, shift into “calories don’t count” mode, usually based on the idea that I’ve gotten away with overeating before.
Thinking Mistake #7: Unhelpful Rules
Some of mine: It is time to eat; I better eat because I might get hungry later. Thinking Mistake #8: Justification
This happens when I eat away from home. I come up with reasons why I should eat more. Thinking Mistake #9: Exaggerated Thinking
Haven’t done this lately.
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Post by surfgirl on Jul 27, 2019 1:32:26 GMT
I think the most common Thinking Mistakes I make are:
1. Thinking Mistake #4: Emotional Reasoning I feel anxious or stressed or overwhelmed and I decide I NEED to snack on something off plan.
2. Thinking Mistake #6: Self-Deluding Thinking Particularly in a place like Trader Joes, Whole Foods, or Costco and there are samples, I almost never track those.
3. Thinking Mistake #8: Justification When I travel or have unplanned eating outside the home, I justify that "well, I've been 'good' so I can go off plan now, it's only this one time, I hardly ever do it...
From Yesterday:
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! #8: Justification
I'm stressed out and I DESERVE THIS dammit!!!
#4: Emotional Reasoning
Fuck it, I can't be bothered, I'm just eating this now, I'll deal with it later...
I think this one might be #6: Self Deluding Thinking, but I'm not sure. What do others think?
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irisinnia
Transcendent Member
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Post by irisinnia on Jul 27, 2019 4:13:30 GMT
surfgirl, I think you're right on the self-deluded thinking. It's implying that the only thing you can do right now is eat, when you could NOT eat. Because hunger is not an emergency. Honestly, the hunger is not an emergency exercise is the most powerful one for me. A lot of times I feel rushed or pressured about eating food - I'm hungry, the waiter is coming, I don't know when I'm going to eat again, this person is offering me food, etc. If I take the approach that the default answer is "no" and that I could skip an entire meal if I have to to make sure I make the right decision, then the pressure is off.
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