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Post by bbbearsmom on Aug 2, 2019 23:37:16 GMT
Saturday, 08/03
Day 34 Solve Problems
The first step in solving a problem is to identify the problem and in some cases the “real” problem. I don’t know about you but sometimes things are amiss and we need to do some mental and emotional sorting to get to the bottom of things.
Side note: Do you have any suggestions for figuring out the problem.
Beck says that once you’ve decided what the problem is to identify the negative thoughts running through your mind and use to Seven Question Technique to respond to your negative thoughts.
Seven Question Technique:
1. What kind of thinking error could I be making?
2. What evidence is there that this thought might not be true (or not completely true)?
3. Is there an alternative explanation or another way of viewing this?
4. What is the most realistic outcome of this decision?
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
7. What should I do now?
Beck cautions that you can’t solve every problem but while you might not be able to solve a problem you can change you attitude and outlook.
We covered a lot of this on Day27 when we discussed the Seven Question Technique.
How do you go about solving problems/working through things
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Post by bbbearsmom on Aug 2, 2019 23:38:10 GMT
When I have a problem I work on figuring out the best first step to get me going on solving it. That usually involves a lot of talking with myself to sort things out
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Post by cathygeha on Aug 3, 2019 5:30:29 GMT
Okay...was thinking this is usually meant for FOOD and WEIGHT but it might work for anything. I was talking to a friend last night and mentioned I have not been home in six years...home being the USA. This can be upsetting and I wonder if it may have to do with overeating...it shouldn't but could it? Hmmm...Nope...the seven question technique won't work on that...
I think sometimes the problem is niggling inside and festering and then we might end up eating or fussing or getting angry or hiding or whatever. It is not easy to put one's finger on the basis for the problem (though not going to the USA in so many years is a known problem). My children would pay for a trip to the USA...I think. Might take them up on it within the next year.
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Post by decolady on Aug 3, 2019 15:20:31 GMT
Good morning everyone
Good timing for today’s subject. I stress and worry a lot. Most of the time whatever I worry about never materializes. When I use these techniques the stress level goes down.
In the middle of high anxiety it’s often hard to remember the tools to get it under control. So I try and practice with small daily issues so it becomes a habit to keep a clear perspective of the reality of the situation.
Cathygeha- where do you live? Do you have family there? Missing your children definitely could impact your eating.
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Post by lani on Aug 3, 2019 15:29:41 GMT
I stress and worry a lot. Most of the time whatever I worry about never materializes. Amen, sistah! If I can see beyond my anxiety and look at a situation unemotionally, the solution, or finding a way to live with it if not solvable, is so much easier. Mediating has become a necessity for me to deal with anxiety. |
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Aug 3, 2019 15:38:47 GMT
Side Note: Do you have any suggestions for figuring out the problem?
I'm assuming this is referring to when you've already messed up...
My suggestion is to play it back in your head, to see if you can catch the thought, or at the very least, the feeling.
Then ask, "Why was I feeling that way?" then you can figure out the problem.
How do you go about solving problems/working through things?
It's amazing what you can do when you try. Once I was meeting up with a group at In-N-Out, I didn't have the points to eat anything there. I really hashed out the problem. I didn't have the points, I didn't want to go off plan, I really didn't want to eat junk fast food, but I did want to go meet up with the people. I thought about going and not eating. I wished we were eating somewhere healthier and then it hit me! I came up with the idea to get a Subway sandwich and bring it with me. Had I ever done that before? No. But it worked for my plan. Nobody cared. They were eating In-N-Out. And I was able to stay within my points, and still have the social dining out aspect.
That was a mild example, but I really like this chapter because it's like Beck's saying "You're going to have personal struggles, some are going to be really bad, but you can handle it." Most of the time, I can explain to myself "food is not the answer". If I'm emotional because of death or illness or failing at something major in life, food isn't going to fix that. And if it's a weight loss related problem (ex. dietary restrictions, physical impairment, or even weather and work hours) whatever it is, there is a solution. I mean, come on, the 600 lb life people can't even get out of bed and they're punching free weights in the air! Do what you can, where you're at, with what you have!
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Post by surfgirl on Aug 3, 2019 18:39:35 GMT
It's amazing what you can do when you try. irisinnia, I think this is the single most important and profound thing that has been said during this review! Thank you for being so insightful and concise at the same time. For me the aspect of trying is the Number One thing one must do if one is to be successful in losing weight and keeping it off. Just sitting around talking about it doesn't cut it. You can contemplate this and that til the cows come home, but if you're not willing to get up off your ass and do some work - which begins with trying - then why bother talking about losing weight? Beck is all about trying out actions that, once tailored to your own needs, become healthier eating behaviors for life. That is the very essence of behavior change. I love that you sussed out this seemingly little kernel in your post, but it's the 'whole enchilada' if you ask me! (sorry, I hope I didn't make anyone hungry by saying 'enchilada'! Oops, I did it again...sorry!).
Anyway, back to the topic today:
As I think I said on Day 27, I've been condensing the Seven Questions Technique into:
"If I go off plan and eat this, what will the outcome be on the scale this week for WI?" That question alone is usually enough for me to think through whether taking the hit is worth the hit on the scale. Usually it's not.
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Post by bbbearsmom on Aug 3, 2019 19:33:18 GMT
Do what you can, where you're at, with what you have! Thank you for this. I do think like this at times and often it works. "If I go off plan and eat this, what will the outcome be on the scale this week for WI That is a good question I need to remember it. I need to remember my concern for my scale number when making food choices. |
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