Post by irisinnia on Nov 25, 2019 1:27:15 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 we’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
Share your sabotaging thoughts! Are they really truths or lies?
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 we’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
Share your sabotaging thoughts! Are they really truths or lies?
