Post by irisinnia on Nov 22, 2019 4:00:25 GMT
Week 4 - Respond to Sabotaging Thoughts
This week, you’ll continue to build your sense of control and confidence.
You’ll learn how to respond to:
Disappointment: I really wish I could eat this.
Unfairness: It’s not fair that they can eat that food and I can’t.
Feeling overwhelmed: This is too hard. I can’t keep this up.
Even though you know have many new skills to fight sabotaging thoughts and to increase your confidence, you should expect to face times of doubt and disappointment.
Day 22 - Say, Oh, Well, to Disappointment
At some point while you’re still losing weight, you’ll undoubtedly feel discouraged. You might feel resentful or even a little rebellious: Why do I have to do what this book says? There must be an easier way.
It takes time to change a mindset that took years to form.
Beck talks about her young son who was put on a ketogenic diet to prevent epilepsy. He had to learn to say “Oh, well” as he followed the diet for six years.
The point is, you can’t stop sabotaging thoughts from arising, but you can respond to them. While you may not like dieting it is a reality, and it is what you have to do to lose weight.
Try saying to yourself:
I want that doughnut. Oh well.
I really feel hungry. Oh, well.
I wish I could order a hamburger instead of a salad. Oh, well.
Those chips look so good. Oh, well.
I don’t feel like exercising today. Oh, well.
I don’t feel like writing down my food plan for tomorrow. Oh, well
How are you dealing with disappointment?
Is there anything that you can say “Oh, well” to today?
This week, you’ll continue to build your sense of control and confidence.
You’ll learn how to respond to:
Disappointment: I really wish I could eat this.
Unfairness: It’s not fair that they can eat that food and I can’t.
Feeling overwhelmed: This is too hard. I can’t keep this up.
Even though you know have many new skills to fight sabotaging thoughts and to increase your confidence, you should expect to face times of doubt and disappointment.
Day 22 - Say, Oh, Well, to Disappointment
At some point while you’re still losing weight, you’ll undoubtedly feel discouraged. You might feel resentful or even a little rebellious: Why do I have to do what this book says? There must be an easier way.
It takes time to change a mindset that took years to form.
Beck talks about her young son who was put on a ketogenic diet to prevent epilepsy. He had to learn to say “Oh, well” as he followed the diet for six years.
The point is, you can’t stop sabotaging thoughts from arising, but you can respond to them. While you may not like dieting it is a reality, and it is what you have to do to lose weight.
Try saying to yourself:
I want that doughnut. Oh well.
I really feel hungry. Oh, well.
I wish I could order a hamburger instead of a salad. Oh, well.
Those chips look so good. Oh, well.
I don’t feel like exercising today. Oh, well.
I don’t feel like writing down my food plan for tomorrow. Oh, well
How are you dealing with disappointment?
Is there anything that you can say “Oh, well” to today?
