Post by lizlor on Dec 4, 2023 5:24:38 GMT
Solve Problems
Today, you’re going to learn how to become a more effective problem solver. Thinking clearly about a problem, even if you haven’t figured out a solution, can help you feel more in control, less upset, and, therefore, less likely to turn to emotional eating.
Once you’ve defined the problem, be sure to identify the negative thoughts running through your mind. Then use the Seven Question Technique to respond to your negative thoughts. Think about the following that you learned on Day 27:
1. What kind of thinking error could I be making? (See Day 26 for help.)
2. What evidence is there that this thought might not be true or might not be completely true?
3. Is there an alternative explanation or another way of viewing this?
4. What is the most realistic outcome of this situation?
5. What is the effect of my believing this negative thought and what could be the effect of changing my thinking?
6. What would I tell my friend if she were in this situation and had this same kind of thought?
7. What should I do now? “What should I do now?” will help you solve the problem. Think of various solutions. Weigh the pros and cons of each. Pick one solution to try and see how it works.
You Can’t Solve Every Problem You also need to be realistic. There are some things that may be beyond your control. Your partner could have an alcohol problem. You could have a serious health condition. You’re likely to be very upset. What can you do? First, you should feel bad about these kinds of things. You wouldn’t be human if you weren’t upset. If you’re drawing an unrealistic conclusion about these real-life problems, however, you might be able to respond to your negative thinking. Whether or not you’ve drawn unrealistic conclusions, though, make sure to seek support. You need to talk to other people. Ask them to listen. Tell them what they can do to help in practical ways. For example, they might have some ideas of what you can do to make your life better, given these uncontrollable circumstances.
Once you recognize that food won’t make your problems go away, dieting will be easier.
Commit in Writing: The next time I have a problem, instead of turning to food I’ll:
Today, you’re going to learn how to become a more effective problem solver. Thinking clearly about a problem, even if you haven’t figured out a solution, can help you feel more in control, less upset, and, therefore, less likely to turn to emotional eating.
Once you’ve defined the problem, be sure to identify the negative thoughts running through your mind. Then use the Seven Question Technique to respond to your negative thoughts. Think about the following that you learned on Day 27:
1. What kind of thinking error could I be making? (See Day 26 for help.)
2. What evidence is there that this thought might not be true or might not be completely true?
3. Is there an alternative explanation or another way of viewing this?
4. What is the most realistic outcome of this situation?
5. What is the effect of my believing this negative thought and what could be the effect of changing my thinking?
6. What would I tell my friend if she were in this situation and had this same kind of thought?
7. What should I do now? “What should I do now?” will help you solve the problem. Think of various solutions. Weigh the pros and cons of each. Pick one solution to try and see how it works.
You Can’t Solve Every Problem You also need to be realistic. There are some things that may be beyond your control. Your partner could have an alcohol problem. You could have a serious health condition. You’re likely to be very upset. What can you do? First, you should feel bad about these kinds of things. You wouldn’t be human if you weren’t upset. If you’re drawing an unrealistic conclusion about these real-life problems, however, you might be able to respond to your negative thinking. Whether or not you’ve drawn unrealistic conclusions, though, make sure to seek support. You need to talk to other people. Ask them to listen. Tell them what they can do to help in practical ways. For example, they might have some ideas of what you can do to make your life better, given these uncontrollable circumstances.
Once you recognize that food won’t make your problems go away, dieting will be easier.
Commit in Writing: The next time I have a problem, instead of turning to food I’ll:
