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Post by bbbearsmom on Mar 23, 2024 22:45:44 GMT
Day 24 – Deal with Discouragement
Beck points out dieting is often easy at first because in the beginning we are inspired. As time goes on it can become harder, life gets in the way, dieting requires more effort, there are days when cravings are more intense, you think this is too hard, you don’t think you’ll keep up, you think you just don’t want to do this anymore. She goes on to say that those feelings are normal, but it isn’t okay to let them overwhelm you and keep you from your goal.
You have a choice when you have these thoughts, give up, or fight the sabotaging thoughts. You can do this and dieting will get easy. (It usually goes in hard/easy cycles.)
These are her suggestions for finding encouragement:
Read your Advantages Response Card more often. Rewrite it to freshen it up thinking about each item listed. Add new advantages as you think of them.
Add up your difficult hours. There are 168 hours in a week how much of this time was difficult?
Focus on what you can do today. She cautions us about focusing on the long term, instead she suggests focusing on today taking care of tomorrow when it gets here. (I somewhat disagree with this because I’ve found that planning ahead is such a help.)
Have you been discouraged while doing this? How did you handle it?
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Post by bbbearsmom on Mar 23, 2024 22:50:23 GMT
I don't get discouraged, but I can get frustrated when I relax and start gaining weight. My first thought when I get frustrated is I have to work on my thinking and attitude to get the spark back. Beck is right that this goes in easy and hard cycles so if you do some work, you can get back to an easy cycle. It is talking myself into doing the work to get myself inspired to get back on plan that is important.
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Post by cathygeha on Mar 24, 2024 8:20:29 GMT
I agree with you bbbearsmom, that it is more frustration than discouragement that I feel...maybe disappointment that I didn't make a healthier choice than the one I did make.
It is all semantics, though. I tell myself "I want" and "I will" but if "I don't" make the choices that will see me where "at goal weight" I won't get there.
There is a roadmap to follow but I seem to be taking scenic routes rather than staying on the main highway!
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Post by ermabom on Mar 24, 2024 11:26:35 GMT
I really find her advice to focus on today to be effective for me. I decided that I was really going to read the cards daily when my reminder went off and I did one on Friday and two yesterday. Along with that, I said I would log my food and I've done that for 2 days. Baby steps. Today's intention is to read all the cards and also to make a food plan and stick to it.
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Post by susan092907 on Mar 24, 2024 11:49:54 GMT
I have gotten discouraged at times. It helps to remember my advantages, and to know that it sometimes takes a while for my hard work to show results - it's not an immediate "do this" then "get this result". Then it becomes a matter of just doing helpful behaviors and focusing on helpful thoughts. I guess that's similar to Beck saying just focus on today. Also, I like her reminder that we go through hard/easy cycles. This is definitely true for me.
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lizlor
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Post by lizlor on Mar 24, 2024 16:51:52 GMT
I’m trying to reframe discouragement and accept that life does get in the way. I like the focus on focusing on today. I just returned from a longish trip to Mexico City and Oaxaca. I know that I need food in the house to eat as soon as I return… but I’m also in the midst of a kitchen demo so it took me 2 days to finally get shopped and set up. Baby steps. But I love the get back on track after travel rule that Beck provides and Judy reminds us of.
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Post by bbbearsmom on Mar 24, 2024 19:08:18 GMT
My intention for today is to track yesterday and today.
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Post by hpeterson1951 on Mar 26, 2024 12:08:11 GMT
I am definitely in a discouraged mood right now. I need to find a good "why" that will keep me motivated
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