irisinnia
Transcendent Member
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Posts: 1,222
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Post by irisinnia on Nov 26, 2019 3:48:42 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.
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 Nov 26, 2019 7:14:23 GMT
Yesterday's sabotaging thoughts:
It's only once a week Not sure on this one...justification, maybe? I mean...I justify the eating because i is only one day/meal a week but also used to also do some mind reading because I didn't want to stand out in the group as different or not eat what was prepared.
This item is not in country often...I should eat a LOT of it Probably again justification. Maybe a bit of emotional eating since what I see that I want to eat is a "bite of home" and from the USA...
I was told in the challenge that calories/points are not to be thought about as I do the challenge (21 day vegan wfpb) Not sure...I am following the advice while questioning the fact given and yet I am not gaining and have lost weight. That said...Perhaps deluded thinking?
I will exercise tomorrow (tomorrow never comes) self deluded thinking...if I don't exercise this morning I doubt I will exercise tomorrow or this afternoon!
The women in my family are ALWAYS fat at this age and only get skinny before they die Negative fortune telling? It is rather true that the women in the family gain weight (sometimes a lot) in middle age and up till a bit before they die but one died of cancer (her body was eating itself), one died of alzheimer's (she forgot to eat) and the last one is old but think and still not dead. Hmm...
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Post by cathygeha on Nov 26, 2019 7:17:56 GMT
It’s important to realize that thoughts are just ideas, not necessarily truths.
This hit me today...hard...I know this BUT it is a reminder that ideas can be changed and are not set in concrete and if in concrete one can even break concrete to release what it holds.
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Post by bbbearsmom on Nov 26, 2019 16:11:50 GMT
cathygeha, Good post. This week I had problems with #7, unhelpful rules. We were in New York City for an overnight trip and had two big meals out. Since we paid for the food I felt like I needed to eat it all, and I did. I was up 1.4 pounds at my weigh-in last night.
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Post by lani on Nov 26, 2019 16:27:41 GMT
My lastest on-line meditation got me thinking about how we perceive reality. Everything you "know", history, mathematics, facts we all accept as true, all your thoughts and experiences are contained solely in your mind: ideas, teachings plus the actual stuff that happens every day. I'm not sure what I'm trying to convey here, it just boggles me the amount of information that we carry around with us and don't really think about or question. I guess that's why it's so important to communicate with one another to check out what's true or not. Sorry if I'm getting mystical and/or metaphyisical; that's what meditating will do for you.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Nov 27, 2019 4:08:01 GMT
ST: I don't care Self-deluded thinking or justificationST: I can't live like this forever Negative fortune telling or exaggerative thinkingST: No one cares so I might as well give up Mindreading ST: I'm too busy/stressed JustificationST: I never get a chance to eat this Exaggerative thinkingST: I'll re-start tomorrow Overly positive fortune tellingWhat a variety! I'm really good at sabotaging myself.
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Post by cathygeha on Nov 27, 2019 5:40:14 GMT
My lastest on-line meditation got me thinking about how we perceive reality. Everything you "know", history, mathematics, facts we all accept as true, all your thoughts and experiences are contained solely in your mind: ideas, teachings plus the actual stuff that happens every day. I'm not sure what I'm trying to convey here, it just boggles me the amount of information that we carry around with us and don't really think about or question. I guess that's why it's so important to communicate with one another to check out what's true or not. Sorry if I'm getting mystical and/or metaphyisical; that's what meditating will do for you.
I think that as a child I was a sponge that accepted (most) everything that I was taught by parents, teachers, church, etc. As I grew older I began to question some of what I had been told/taught. As an adult I now listen, think, investigate, review, consult, cogitate and then decide/choose for myself what I will believe.
I love discussions that are outside the box. What are you doing with online meditation? Is there a website?
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Post by cathygeha on Nov 27, 2019 5:42:57 GMT
cathygeha , Good post. This week I had problems with #7, unhelpful rules. We were in New York City for an overnight trip and had two big meals out. Since we paid for the food I felt like I needed to eat it all, and I did. I was up 1.4 pounds at my weigh-in last night.
It is hard to leave food on the dish for the dumpster. I remember one time we took home with us a so-so weird pizza-like dish and had a bottle of water or two in the car. It was a hot day. My daughter and I were not probably going to eat the take-home food. We saw a beggar boy who was hot and hungry and thirsty looking and asked if he wanted a bottle of water and the box of food. He took it behind a dumpster so nobody would take it from him, squatted down and gobbled it and the water up. Being in New York I wonder if there would have been the option of taking a box with you and giving it to someone or eating it in the hotel...probably not but...thought came to mind.
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Post by lani on Nov 27, 2019 15:51:53 GMT
cathygeha , I know you are into this as I see you on the Mind/Spirit thread. chopracentermeditation.com is where one can register for notifications of the free 21 day meditations. They seem to happen every few months. There are actually 22 days with each day available five days after it first appears. I buy a lot of them for streaming access. They are about $40 but I figure I spend so many times more weekly on food, and this is food for the soul. Seems like a bargain . I also do just breathing and sitting, that I will do for 30 minutes. The Chopra sessions are only 12 minutes or so of actual meditating but they feel like they are more effective, so less is more. There are approx. 10 minutes of explanation and discussion before actually getting down to meditating. On some of them, Oprah gives a short introduction. Some are just Deepak.
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Post by cathygeha on Nov 27, 2019 16:28:35 GMT
cathygeha , I know you are into this as I see you on the Mind/Spirit thread. chopracentermeditation.com is where one can register for notifications of the free 21 day meditations. They seem to happen every few months. There are actually 22 days with each day available five days after it first appears. I buy a lot of them for streaming access. They are about $40 but I figure I spend so many times more weekly on food, and this is food for the soul. Seems like a bargain . I also do just breathing and sitting, that I will do for 30 minutes. The Chopra sessions are only 12 minutes or so of actual meditating but they feel like they are more effective, so less is more. There are approx. 10 minutes of explanation and discussion before actually getting down to meditating. On some of them, Oprah gives a short introduction. Some are just Deepak.
I just signed up for the free one...will try it tomorrow or later tonight. It has me on a later day than starting on day 1 but...will give it a try. Thank you As for paying...might not do that as we currently don't even have a credit card due to the messy situation here in Lebanon and am not even sure a charge would be honored by the bank these days.
Thank you
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Post by lani on Nov 27, 2019 17:38:46 GMT
cathygeha, yes, the current one has wrapped up and just has a few of the final days available via the five-day lag. But they will email you when a new one happens. I know your situation is wild over there. My impression is the current makeup of the government is not working with every faction/group having representation. I know WH is withholding aid to Lebanon. It does seem like there is a lot of actual corruption there; but I suppose the aid is being frozen just because they hate to give aid to anyone.
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Post by bbbearsmom on Nov 27, 2019 18:17:40 GMT
cathygeha, I ordered dessert and took most of that back to the hotel room to eat later. We ate early, were done by a little after five so I was going to get hungry later. My husband went out to a grocery store about 9pm and got a sandwich. If I hadn't had the cake I would have gone to get something.
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Post by lani on Nov 28, 2019 2:42:14 GMT
cathygeha, you may start receiving newsletters and ads for Chopra retreats. I believe you can unsubscribe to that and still get the free meditation notices. I just delete them.
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Post by cathygeha on Nov 28, 2019 6:22:01 GMT
cathygeha , yes, the current one has wrapped up and just has a few of the final days available via the five-day lag. But they will email you when a new one happens. I know your situation is wild over there. My impression is the current makeup of the government is not working with every faction/group having representation. I know WH is withholding aid to Lebanon. It does seem like there is a lot of actual corruption there; but I suppose the aid is being frozen just because they hate to give aid to anyone. They do a pretty good job of divvying up positions by religion and political parties BUT there is corruption and most people are beginning to want something "different" - that said - it is into the forty-something day of this and what once was peaceful is becoming less so and the new prime minister has not been appointed so the old cabinet is "caretaker" without power till a new prime minister and cabinet are set. Those protesting don't want the same old same old but not sure what they want is what those in power want - big tug of war. It is a mess...I have been married for over forty years and thought things would be better by now...sometimes think they are worse even though back then there was a war going on.
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Post by cathygeha on Nov 28, 2019 6:23:12 GMT
cathygeha , I ordered dessert and took most of that back to the hotel room to eat later. We ate early, were done by a little after five so I was going to get hungry later. My husband went out to a grocery store about 9pm and got a sandwich. If I hadn't had the cake I would have gone to get something.
SMART! My daughter took leftover Thai food back for breakfast the next day...not sure that is what I would want but she seemed to think it was tasty.
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