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Post by bbbearsmom on Apr 2, 2024 23:16:48 GMT
Day 34 Solve Problems
The first step in solving a problem is to identify the problem and, in some cases, the “real” problem. I don’t know about you but sometimes things are amiss, and we need to do some mental and emotional sorting to get to the bottom of things.
Side note: Do you have any suggestions for figuring out the problem.
Beck says that once you’ve decided what the problem is to identify the negative thoughts running through your mind and use to Seven Question Technique to respond to your negative thoughts.
Seven Question Technique:
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?
Beck cautions that you can’t solve every problem but while you might not be able to solve a problem you can change you attitude and outlook.
We covered a lot of this on Day27 when we discussed the Seven Question Technique.
How do you go about solving problems/working through things?
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Post by bbbearsmom on Apr 2, 2024 23:18:29 GMT
I work through things by talking with myself. I stay positive and keep away from being critical of myself.
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Post by cathygeha on Apr 3, 2024 5:27:05 GMT
The first step in solving a problem is to identify the problem and, in some cases, the “real” problem.
So true - the problem is not usually hunger when I get the munchies but could be boredom, frustration, anger, fatigue, habit, or something else.
As for identifying the "problem"...not always easy.
Some I have realized over time:
* Finding myself baking when emotions were high * Having too much wine when alone and lonely * Social events that made me think it was okay to overindulge and "socialize" * Thinking that a treat should become a gorging event because I don't see the item often * Not planning for the event in advance
This week I knew I had a potluck on Thursday (still on Thursday) so I made a plan The plan was to stay within points and save all weekly and activity points for the event So far so good
BUT I am going out to lunch with Rosalie today AND to the Potluck tomorrow
So Making a new plan for today and that is to stay within points and as Rosalie is diabetic have a feeling she will be willing to have a protein and salad for our meal together.
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Post by susan092907 on Apr 3, 2024 11:51:23 GMT
Agree that sometimes figuring out the actual problem is the hardest part.
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Post by ermabom on Apr 3, 2024 12:33:12 GMT
I also think that identifying the triggers that lead to the problem, which is part of identifying the problem, is key.
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Post by bbbearsmom on Apr 3, 2024 19:08:34 GMT
cathygeha, Good plans. I think for me a trigger is being tired or wanting some comfort food where I pass up a better choice. Another trigger is me not wanting to throw out food or leave a little bit which leads to overeating. But it all starts with me feeling too tired to do the mental work to work through the sabotaging thoughts.
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Post by ermabom on Apr 4, 2024 12:08:17 GMT
cathygeha , Good plans. I think for me a trigger is being tired or wanting some comfort food where I pass up a better choice. Another trigger is me not wanting to throw out food or leave a little bit which leads to overeating. But it all starts with me feeling too tired to do the mental work to work through the sabotaging thoughts. This is exactly me. When I'm too tired to deal with the sabotaging thoughts, I tend to go off plan. I don't care about throwing out food any more but I do manage what is in the fridge pretty carefully.
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