Post by bbbearsmom on Oct 28, 2021 23:03:01 GMT
BBR Chapter 2
What Really Makes You Eat
Chapter 2 starts with the idea that eating is not automatic, a thought comes before you decide to eat. You might not be aware of the thought(s) but they are there before you decide to start eating. It is at that point that your cognitive behavioral therapy (CBT) skills can kick in and assist you in making the appropriate decision about eating. The thoughts that lead you to unplanned eating and overeating are called “sabotaging thoughts.”
Sabotaging thoughts can encourage you to eat, undermine your confidence, allow you to disregard the advice of this book, and increase your level of stress.
About the “advice of this book:” We are doing this program allowing one day for each step. That is too short of a time to sometimes do the exercises and master the skills of each day. My idea of this is we just keep going so we can get an overview of the whole program and go back later to master each skill and do exercises. To me the important part is to not drop out and if you can only read the board each day do that. Although these posts will stay up for a while so you can always go back and reread them.
Also in between reviews, (the program days’ start March 1st, July 1st, and November 1st each year. Count back six days from that to get the start date with the Forward/Introduction) we welcome topics from the book. For example, Day 26 is a list of nine thinking mistakes and we spend one day on all nine. After the review we use each thinking mistake as a topic for one day.
In a side-bar in this chapter Beck mentions the “resistance” muscle and the “giving-in” muscle and when we are confronted with an eating situation we should ask ourselves which muscle we are strengthening with our decision.
Beck states eating begins with a trigger. Types of triggers are: environmental (seeing food…), biological (hunger, thirst…), mental (thinking about food…), emotional (unpleasant feelings…), social (food pushers…). Beck will give you ways to deal with each type of trigger.
On page 30 in a side-bar Beck talks about the differences between hunger, thirst, desire, and cravings and how you need to learn the differences between them in order to make appropriate eating decisions.
The steps to eating are: trigger, thought, decision, and act. You might end up struggling while in the thinking stage between your sabotaging thoughts and your helpful responses and this may give you tension. Often people will decide to go ahead and eat to ease their inner tension but the tension will also go away if you decide not to eat.
What part of this write-up speaks to you?
What Really Makes You Eat
Chapter 2 starts with the idea that eating is not automatic, a thought comes before you decide to eat. You might not be aware of the thought(s) but they are there before you decide to start eating. It is at that point that your cognitive behavioral therapy (CBT) skills can kick in and assist you in making the appropriate decision about eating. The thoughts that lead you to unplanned eating and overeating are called “sabotaging thoughts.”
Sabotaging thoughts can encourage you to eat, undermine your confidence, allow you to disregard the advice of this book, and increase your level of stress.
About the “advice of this book:” We are doing this program allowing one day for each step. That is too short of a time to sometimes do the exercises and master the skills of each day. My idea of this is we just keep going so we can get an overview of the whole program and go back later to master each skill and do exercises. To me the important part is to not drop out and if you can only read the board each day do that. Although these posts will stay up for a while so you can always go back and reread them.
Also in between reviews, (the program days’ start March 1st, July 1st, and November 1st each year. Count back six days from that to get the start date with the Forward/Introduction) we welcome topics from the book. For example, Day 26 is a list of nine thinking mistakes and we spend one day on all nine. After the review we use each thinking mistake as a topic for one day.
In a side-bar in this chapter Beck mentions the “resistance” muscle and the “giving-in” muscle and when we are confronted with an eating situation we should ask ourselves which muscle we are strengthening with our decision.
Beck states eating begins with a trigger. Types of triggers are: environmental (seeing food…), biological (hunger, thirst…), mental (thinking about food…), emotional (unpleasant feelings…), social (food pushers…). Beck will give you ways to deal with each type of trigger.
On page 30 in a side-bar Beck talks about the differences between hunger, thirst, desire, and cravings and how you need to learn the differences between them in order to make appropriate eating decisions.
The steps to eating are: trigger, thought, decision, and act. You might end up struggling while in the thinking stage between your sabotaging thoughts and your helpful responses and this may give you tension. Often people will decide to go ahead and eat to ease their inner tension but the tension will also go away if you decide not to eat.
What part of this write-up speaks to you?
