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Post by Deleted on Mar 27, 2017 1:36:25 GMT
Seven Question Technique
We have talked about our sabotaging thoughts and thinking mistakes.Today we will make additional response cards to those thoughts using the 7 Question Technique.Pick either a ST or a thinking mistake and ask yourself the following questions.
1.What kind of thinking error must I be making?
2.What evidence is there my thought isn't correct or entirely correct?
3.Is there an alternative explanation or another way of looking at this thought?
4.What is the most realistic outcome?
5.What is the effect of believing this thought vs changing my thinking?
6.What would I tell a family member or close friend if they were thinking the same thing?
7.What should I do now?
There will be times when we will need to use the 7 questions or other times short direct statements would be sufficient.
1.The first one relates to what Carol has so fully accepted and mastered-I would rather be thin.
2.No excuses or just stick to your plan.
3.The kitchen is closed so just get out of there.
4.This is just a craving.It will go away so just don't eat it.
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Post by gypsie5 on Mar 27, 2017 8:03:05 GMT
Oh man- the 7 question technique......i wrote these somewhere in condensed form on a card.will work on a ST and respond...
Judy- thought would post here do you still need someone for week 5...
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Post by linda72 on Mar 27, 2017 13:10:24 GMT
I found this abbreviated form of the 7QT that has been helpful.
Is this thought true? Is it really true? What possibilities would open up if it were not true? Now what?
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Post by Deleted on Mar 27, 2017 14:50:58 GMT
linda72,I really like your abbreviated form of the 7QT.It seems so much simpler.
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ladymajky
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Post by ladymajky on Mar 27, 2017 15:01:33 GMT
Typically I resist doing the introspective digging that the 7-Question technique demands. I know it's a good idea; I just don't like to look at myself so closely. (It's akin to the way I lived for 10 years with a bedroom with a mirror wall without ever looking at my whole body gaining 40 lbs.) Denial is a river in Egypt.
I'll be back.
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ladymajky
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Post by ladymajky on Mar 27, 2017 15:26:59 GMT
I don’t want to think about my weight and my behavior. Typically I resist doing the introspective digging that the 7-Question technique demands.
1. What kind of thinking error must I be making?
Self-Deluded Thinking
2. What evidence is there my thought isn't correct or entirely correct?
The process is going on, whether I think about it or not. Evidence from other sources (scales, tape measure, changes in clothing sizes) tells me that something is happening, even if I refuse to think about it.
3. Is there an alternative explanation or another way of looking at this thought?
If I acknowledge that I have a faulty thought process, I will have to change the thoughts and change my behavior. Even though my behavior may be self-destructive, at some level I accept myself as I am right now and feel no urge to change.
4. What is the most realistic outcome?
If I don’t think about my weight and my behavior, I will lose my hard-won status as a Thin Person.
5.What is the effect of believing this thought vs changing my thinking?
If I change my thinking, and think about the connection between behavior and weight, I will maintain my current status as a Thin Person, and may even get thinner.
6.What would I tell a family member or close friend if they were thinking the same thing?
There is no value judgement involved here. Just physics. Like Judy says, the laws of physics apply to everyone. Carol Ann is not special. The connection between behavior and weight changes are a fact. If you are unhappy with the weight, then modify the behavior. .
7.What should I do now?
There is a behavior going on that needs adjustment. Take a closer look at all behaviors, not just the obvious or easy ones. The laws of physics apply, and change will happen.
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Post by linda72 on Mar 27, 2017 15:53:29 GMT
@beckyw2016 That abbreviated form of the 7QT came from Mimi who used to post a lot on the old WW message boards. Just thinking those statements gives me pause and as Carol Ann says, I can call B**S** at some of my thoughts.
Carol Ann, I like your example.
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Post by bbbearsmom on Mar 27, 2017 16:23:51 GMT
Gypsie: Yes, we still need someone to do week five on here. Marcia is going to go week 5 on FB.
If you want to do week five on here that would be great!
Judy
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Post by bbbearsmom on Mar 27, 2017 16:32:09 GMT
Carol: Your example is great, really great.
I say laws of the physical world but physics is right too. I follow another weight forum and they are always talking about the physics of this.
Linda: Thanks for posting Mimi's version.
This technique works when I do it. One time I did it because a few years ago at Easter I started craving a seasonal sweet. The previous time I had been hit with an obsessive craving I gave it but promised myself I wouldn't give in the next time. So I did the seven questions and worked through my craving. I felt so great. It gives me a great sense of power to be able to look at and walk past items that use to call my name. I sometimes have trouble with the technique because I can't always figure out the type of thoughts I'm having and some of the other questions but as I said: it works when I do it.
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Post by gypsie5 on Mar 27, 2017 20:17:51 GMT
Gypsie: Yes, we still need someone to do week five on here. Marcia is going to go week 5 on FB. If you want to do week five on here that would be great! Judy Okay Judy week 5 here. May not be as good as others, but It will be a start up. This Wednesday right? I did this last time..maybe it also was week 5 lol... |
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Tammy
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Post by Tammy on Mar 27, 2017 21:19:31 GMT
ladymajky, Big kudos to Carol for doing the 7 questions! I had one on my work computer: I get tired of doing this all the time, especially when it seems like I do everything right and still gain. I think it should be easier than this. 1. What kind of thinking error could I be making? Exaggerated thinking, emotional reasoning, all-or-nothing thinking, self-deluded thinking. 2. What's the evidence that this thought might not be true (or completely true)? I remember attending an activity when I was a bridesmaid, and all the thin bridesmaids wanted to talk about was their diet. When I was overweight, I didn't think about what I ate, but I thought about being fat. Which is better? 3. Is there an alternative explanation or another way of viewing this? The grass is always greener on the other side of the fence. 4. What is the most realistic outcome of this situation? It is unrealistic to think that I can maintain with no effort. It is unrealistic to think that being overweight does not matter to me. If I quit putting in effort, I will regain, and I will be very unhappy. 5. What is the effect of my believing this thought and what could be the effect of changing my thinking? I can regain or I can continue to maintain. 6. What should I tell a close friend/family member if he/she were in this situation and had this thought? Quit your whining. 7. What should I do now? Stick with your plan. It has worked in the past.
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Post by bbbearsmom on Mar 28, 2017 0:04:29 GMT
Gypsy: You post tomorrow night, Tuesday, the first day for week 5 is Wednesday. Thank you very much.
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Post by bbbearsmom on Mar 28, 2017 0:10:33 GMT
Thanks for the good samples today. Here is one from Marcia on FB:
want to be cooking healthy meals but I'm not. In order to lose weight & be healthy as I age.
But I can't decide what to make. Nothing sounds appealing. I'm tired of the same old stuff I made when I was working.
1. What kind of thinking error could I be making?
All or nothing thinking.
2. What evidence is there that this thought might not be true (or not completely true)? Some of my old meals still sound good.
3. Is there an alternative explanation or another way of viewing this?
I just don't feel like cooking.
4. What is the most realistic outcome of this decision?
My health will deteriorate. I've developed a bad habit.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
If I think I'm tired of my meal plans, it gives me an excuse not to plan or shop. If I chose some new recipes, I might get more enthusiastic.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Choose the foods you really like
from the usual & try 1 or 2 new ones from WW materials. And you don't have to plan & shop for the whole week like you did when you were working.
7. What should I do now? Choose a couple of new recipes and plan & shop for 3 or 4 days. Decide when to plan for the rest of the week.
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