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Post by bbbearsmom on Mar 26, 2024 22:58:38 GMT
Day 27 – Master the Seven Question Technique
This is a way to decide how to handle your sabotaging thoughts and coming up with actions you can take to counter them.
1. What kind of thinking error could I be making?
2. What evidence is there that this thought might not be true (or not completely true)?
3. Is there an alternative explanation or another way of viewing this?
4. What is the most realistic outcome of this decision?
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
7. What should I do now?
What do you think of the 7-question technique? Have you tried it? If you want to, try it now and share it with us. If you’ve done it in the past and kept a copy please share it. Do you think you’ll try it in the future?
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Post by bbbearsmom on Mar 26, 2024 22:59:43 GMT
From Marcia:
I 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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Post by bbbearsmom on Mar 26, 2024 23:01:33 GMT
From Tammy:
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 26, 2024 23:02:19 GMT
From Lizlor:
Thoughts: who am I kidding? I’m great at beginnings but fail at the follow through and long view. My body is used to being fat. I’ll never be able to keep this daily, diligent pace up until next October in order to hit my goal weight.
I’m going to fall back into old habits.
1. What kind of thinking error could I be making?
self-delusional and exaggerated thinking
2. What evidence is there that this thought might not be true (or not completely true)?
1) I’ve been OP for a month and lost 7+ pounds
2) I haven’t failed yet and am still motivated
3. Is there an alternative explanation or another way of viewing this?
Why shouldn’t I eventually be able to hit goal? Others in my group have done it.
4. What is the most realistic outcome of this decision?
I’ll keep losing slowly and surprise myself with losing weight over time.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I’ll stop viewing this process at not being obtainable and start believing I can do it.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Wow, I can already see you are losing weight, keep up the good work and talk to anytime you need encouragement.
7. What should I do now?
Focus on my short term decisions: planning, prepping, tracking and exercise and celebrate each 5# loss. And stop with the sabotaging thoughts.
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Post by hpeterson1951 on Mar 27, 2024 11:57:46 GMT
I need to really think about this one.
I know those questions will be very helpful in handling several different situations.
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Post by bbbearsmom on Mar 27, 2024 16:48:00 GMT
I have used the 7-question technique to work through strong cravings and it worked. Right now, I talk to myself when I'm stuck.
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Post by cathygeha on Mar 27, 2024 18:36:09 GMT
I think the technique works but might not work on the spot when confronting a tempting "whatever" so am not sure how well it works overall. If I were to sit down and write everything down and then do the rest of the work after identifying problems...maybe. I also question more and more what the true way to being thin might be.
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Post by susan092907 on Mar 28, 2024 17:09:43 GMT
From the time that I first worked on Beck on my own probably back in 2009 or 2010, and in all the times that I've reviewed it again either on my own or in the group review here, I've never done this 7 question technique. I've always felt that it was too much work, and other techniques worked well enough for me, so I didn't need to do this.
But now that I have some time and energy, I'm going to give it a try.
Following Beck's instructions to choose a sabotaging thought that I identified 2 days ago, and labeled what kind of thinking mistake it is yesterday, I'm going to work on a sabotaging thought that I frequently deal with - I really want it.
1. What kind of thinking error could I be making?
Mistakes - Emotional Reason, Justification
2. What evidence is there that this thought might not be true (or not completely true)?
I've wanted other things - foods or activities for example - that I know aren't supportive of my health and I don't partake of or participate in them. I want it because I saw it or it was immediately available. I was just triggered by that and it doesn't mean that I really want it.
3. Is there an alternative explanation or another way of viewing this?
I've wanted other things - foods or activities for example - that I know aren't supportive of my health and I don't partake of or participate in them.
4. What is the most realistic outcome of this decision?
If I eat it I'll be going off my plan and I'll regret it afterwards.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
The effect will be detrimental to my goals if I go ahead and eat it. If I change my thinking I'll be doing something positive to support my goals. I'll also practice using my resistance muscle.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
I'd remind them to think about their advantages list, and remind them that every time they resist this thought they'll be taking a small step to meet their goals, and that the more they practice it, the easier it'll be.
7. What should I do now?
I should tell myself that even though I feel like I want it, I'll be much more supportive of myself to not eat it. I can leave the room where this is, and keep myself busy with something else, and likely won't want it anymore. I can then give myself credit for not eating this.
Ok so now that I went through all this, I'm feeling that my thoughts about it all these years are confirmed - that it's a lot of work, and I've practiced other techniques that are just as helpful. On the other hand, I may give it a try when a sabotaging thought comes up, and I think that the more I do it, the easier it'll be for me, and it might even be helpful.
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Post by bbbearsmom on Mar 28, 2024 22:58:39 GMT
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Post by ermabom on Mar 29, 2024 11:57:36 GMT
I've done this many times and I haven't really come out of it with a reasonable solution to a problem I'm facing. Maybe because I know what is causing the problem and somewhere deep down, it isn't something I want to fix.
I've done it so many times for the "I don't care" feeling I get at night and nothing has worked. I am a failure with respect to that particular problem. I've meditated about it and the only answer I've come up with is that for whatever reason, it helps me to snack at night when I can't sleep or I'm tired, and therefore I keep doing it.
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Post by susan092907 on Mar 29, 2024 12:39:53 GMT
ermabom, if snacking at night is helpful, and you haven't been able to change it no matter what you do, I'm wondering if it's really necessary to change it. Can you work around it - eg save points or calories or whatever to cover it? Sometimes I wake up in the middle of the night, and I'm really hungry, and I can't go back to sleep because of it. I usually try to wait it out for an hour or two, but if that doesn't fix it, I get up and have something to eat. It usually gets me back to sleep.
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Post by bbbearsmom on Mar 29, 2024 16:32:28 GMT
ermabom, I've posted before that often I wake up too early and can't get back to sleep unless I eat. I eat three plain rice cakes which is 20-25 grams of carbohydrates and then I go back to sleep. I don't like taking the point/calorie hit but I don't want to get up early and if I did, I would just end up eating more because it was a longer day.
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Post by ermabom on Mar 29, 2024 21:19:04 GMT
bbbearsmom, that wouldn't do for me. I crave salty stuff or sweet stuff and it is unpredictable as to which one. Usually it is hours of time that I have to kill with either reading books or watching videos and both are triggers for snacking. I haven't been able to come up with an alternative activity that will keep me occupied for so many hours without any brain power. At least 2 hours usually.
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Post by surfgirl on Mar 31, 2024 21:09:53 GMT
bbbearsmom , that wouldn't do for me. I crave salty stuff or sweet stuff and it is unpredictable as to which one. Usually it is hours of time that I have to kill with either reading books or watching videos and both are triggers for snacking. I haven't been able to come up with an alternative activity that will keep me occupied for so many hours without any brain power. At least 2 hours usually. Have you considered seeing a CBT therapist for this? To better understand what the triggers are and how to address them? I feel like we are led to believe that Beck cures/solves all, but there are some things that I believe are best left to professionals and CBT might be something to look into if you truly feel you cannot control this. I mean, it can't hurt, right? A good therapist can do wonderful things with you if you're open to it!
As for me, I know this technique, I just never STOP and take the time to DO IT when I need to. It's amazing how fast the ST goes from thought to action.
1. What kind of thinking error could I be making?
I am justifying that stress makes me deserve to eat something off plan that I know will not help me lose weight.
2. What evidence is there that this thought might not be true (or not completely true)?
When I do NOT give in to temptation and eating off plan, I almost always see either a loss or maintain the last weight for my weekly WIs. This is proof that the program works IF I work the program and don't go off roading.
3. Is there an alternative explanation or another way of viewing this?
I am feeling stressed out for legit reasons but eating a bag of chips is not going to solve the underlying reason that I am stressed out. I can meditate for 20 minutes and/or go out for a walk to air my brain and get some exercise to boot.
4. What is the most realistic outcome of this decision?
If I give IN to my STs and eating off plan too much, I will never get to my goal. OTOH, if I stay the course and remain ON plan and address the STs, then I will reach my goal faster, and I will also build and reinforce skills to help me maintain at goal.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
Ditto #4 above.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Are you really committed to losing weight and maintaining that hard work? If not then stop torturing yourself and accept your current weight and be done with it! If OTOH, you truly want to lose weight and maintain that hard work, then you need to pull yourself up and DO THE WORK. And if you need to talk to someone before making a poor decision, you can always text or call me for support.
7. What should I do now?
Get back to daily tracking, and actually using the tools I've learned from Beck! Exercise is already there.
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