D.I.Y. C.B.T.! - MiniMins.com

AmandaJayne · 30th April, 2007

I was reading the sunday papers and came across an article about cognitive behaviour therapy. Below is the top ten negative thoughts...

1. All or nothing: you see things in stark black and white terms.

2. Overgeneralisation: you view a negative event as part of a never-ending pattern of defeat.

3. Mental filter: you dwell on negative comments, ignoring positive ones.

4. Discounting positives: you insist your good qualities and accomplishments don't count.

5. Jumping to conclusions: mind-reading (you assume people are reacting negatively to you); and fortune-telling (you arbirarily predict that things will turn out badly).

6. Magnification: blowing problems or shortcomings out of proportion.

7. Emotional reasoning: assuming your negative emotions reflect the way things really are.

8. "Should" statements: you criticise yourself or other epople with shoulds, oughts and musts.

9. Labelling: instead of saying "I made a mistake," you think "I'm a fool."

10. Blame: you blame yourself for things you're not responsible for, or blame others when your behaviour might have contributed to a problem.

A ha I thought, I recognise myself in some of them!

How about you?

Isobel1965 · 30th April, 2007

Erm - I do all of those things.

Ooops! lol

KittyB · 30th April, 2007

:blush: Yep, me too!!!

Question is....how do we fix them??

K xxx

Sez · 30th April, 2007

Pretty much all me too! Number 2 is a particular habit I would love to break. (My latest is that I always get stuck at a 3.5stone loss, whatever diet I do, and here I am stuck again!!! )

AmandaJayne · 30th April, 2007

"...Question is....how do we fix them?? ..."

That article suggests doing a 'mood log' of upsetting events, the negative feelings they gave you, and the automatic thoughts they triggered.

Then, try to substitute more realistic thoughts.

So, confronting these feelings in the first place is a good start.

I used to use food to numb feelings and refused to explore why I ate so destructively in the first place.

pandora · 30th April, 2007

that describes me in a nut shell !!

NICKY · 30th April, 2007

ME TOO?????!!!!!

Sez · 30th April, 2007

[I used to use food to numb feelings and refused to explore why I ate so destructively in the first place.[/quote]

I think this is me too. Sad, happy, angry, hurt - all of the above would turn me towards the fridge, bread bin, biscuit barrell or whatever. i am really hoping that the things I am learning, both in my weekly counselling and also (very much so) from Minimins, will be a major factor in my "recovery" from these food issues.

This kind of info is so helpful, so thanks again, AmandaJayne!

westiegirl · 2nd May, 2007

Hi AmandaJayne

Yep, I'm a guilty one too. Great post. Gotta get over these things too!

MadamDotty · 2nd May, 2007

Thanks for posting that AmandaJayne - really interesting, I'll print it out I think for my clients.

Definately recognise many of those points in myself!

AmandaJayne · 2nd May, 2007

Yeah Jan,

I've torn out that bit of the article and will keep it in my handbag, together with my 'before' picture, to remind me to stay on track!

slendablenda · 21st February, 2009

Easy habits to fall back into. Don't know why I never noticed this before.
Handy to print off.

bigboy77 · 22nd February, 2009

all so true!! and all too easy to think that way.

AnaVK · 7th June, 2009

Oh damn. 10/10.

Lexie_dog · 9th June, 2009

Would you mind if I posted this as a link on the CD forum? Very good reading on here.

30th April, 2007	#1 (permalink)
AmandaJayne Trainee Maintainer AmandaJayne's Profile Albums AmandaJayne's Photo Gallery Join Date: 19th November, 2006 Location: Falkirk Posts: 2,233 Thanks: 36 Thanked 29 Times in 19 Posts Rep Power: 195	D.I.Y. C.B.T.! I was reading the sunday papers and came across an article about cognitive behaviour therapy. Below is the top ten negative thoughts... 1. All or nothing: you see things in stark black and white terms. 2. Overgeneralisation: you view a negative event as part of a never-ending pattern of defeat. 3. Mental filter: you dwell on negative comments, ignoring positive ones. 4. Discounting positives: you insist your good qualities and accomplishments don't count. 5. Jumping to conclusions: mind-reading (you assume people are reacting negatively to you); and fortune-telling (you arbirarily predict that things will turn out badly). 6. Magnification: blowing problems or shortcomings out of proportion. 7. Emotional reasoning: assuming your negative emotions reflect the way things really are. 8. "Should" statements: you criticise yourself or other epople with shoulds, oughts and musts. 9. Labelling: instead of saying "I made a mistake," you think "I'm a fool." 10. Blame: you blame yourself for things you're not responsible for, or blame others when your behaviour might have contributed to a problem. A ha I thought, I recognise myself in some of them! How about you? Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________

30th April, 2007	#2 (permalink)
Isobel1965 CDC Isobel1965's Profile Albums Isobel1965's Photo Gallery Join Date: 20th July, 2006 Posts: 8,236 Thanks: 94 Thanked 36 Times in 12 Posts Rep Power: 263	Erm - I do all of those things. Ooops! lol Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________

30th April, 2007	#3 (permalink)
KittyB Forum Master KittyB's Profile Albums KittyB's Photo Gallery Join Date: 17th September, 2006 Location: South East Wales Posts: 3,041 Thanks: 9 Thanked 22 Times in 22 Posts Rep Power: 420 Diet: RC	:blush: Yep, me too!!! Question is....how do we fix them?? K xxx Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________

30th April, 2007	#4 (permalink)
Sez has started again!! Sez's Profile Albums Sez's Photo Gallery Join Date: 4th March, 2007 Location: Dorset, UK Posts: 2,302 Blog Entries: 1 Thanks: 51 Thanked 6 Times in 6 Posts Rep Power: 54 Diet: Extra Easy Slimming World Height: 5' 5"	Pretty much all me too! Number 2 is a particular habit I would love to break. (My latest is that I always get stuck at a 3.5stone loss, whatever diet I do, and here I am stuck again!!! ) Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It!

30th April, 2007	#5 (permalink)
AmandaJayne Trainee Maintainer AmandaJayne's Profile Albums AmandaJayne's Photo Gallery Join Date: 19th November, 2006 Location: Falkirk Posts: 2,233 Thanks: 36 Thanked 29 Times in 19 Posts Rep Power: 195	"...Question is....how do we fix them?? ..." That article suggests doing a 'mood log' of upsetting events, the negative feelings they gave you, and the automatic thoughts they triggered. Then, try to substitute more realistic thoughts. So, confronting these feelings in the first place is a good start. I used to use food to numb feelings and refused to explore why I ate so destructively in the first place. Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________

30th April, 2007	#6 (permalink)
pandora finding my way again ! pandora's Profile Albums pandora's Photo Gallery Join Date: 13th November, 2006 Location: bournemouth Posts: 5,082 Thanks: 20 Thanked 54 Times in 50 Posts Rep Power: 344 Height: 5' 4" Goal Weight: 161lb Goal Date: in my lifetime ! BMI Information:	that describes me in a nut shell !! Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________ Love Cheryl xxx

30th April, 2007	#7 (permalink)
NICKY Regular Member NICKY's Profile Albums NICKY's Photo Gallery Join Date: 24th April, 2007 Location: princes risborough near aylesbury bucks Posts: 70 Thanks: 0 Thanked 0 Times in 0 Posts Rep Power: 5 Diet: lighterlife	ME TOO?????!!!!! Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It!

30th April, 2007	#8 (permalink)
Sez has started again!! Sez's Profile Albums Sez's Photo Gallery Join Date: 4th March, 2007 Location: Dorset, UK Posts: 2,302 Blog Entries: 1 Thanks: 51 Thanked 6 Times in 6 Posts Rep Power: 54 Diet: Extra Easy Slimming World Height: 5' 5"	[I used to use food to numb feelings and refused to explore why I ate so destructively in the first place.[/quote] I think this is me too. Sad, happy, angry, hurt - all of the above would turn me towards the fridge, bread bin, biscuit barrell or whatever. i am really hoping that the things I am learning, both in my weekly counselling and also (very much so) from Minimins, will be a major factor in my "recovery" from these food issues. This kind of info is so helpful, so thanks again, AmandaJayne! Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It!

2nd May, 2007	#9 (permalink)
westiegirl Im always here! westiegirl's Profile Albums westiegirl's Photo Gallery Join Date: 21st July, 2006 Posts: 12,305 Thanks: 719 Thanked 120 Times in 118 Posts Rep Power: 1156 Diet: LighterLife Height: 5' 6" Start Date: 31/03/2010 Start Weight: 183lb Current Weight: 183lb Goal Weight: 150lb BMI Information: Start BMI: 29.5 Current BMI: 29.5 Goal BMI: 24.2 Statistics: Total Weight Loss: 0lb Weight to Lose: 33lb % Lost 0%	Hi AmandaJayne Yep, I'm a guilty one too. Great post. Gotta get over these things too! Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________ Race for Life Challenge: 6th June 2010: http://www.raceforlifesponsorme.org/premier-girls

2nd May, 2007	#10 (permalink)
MadamDotty Back again! MadamDotty's Profile Albums MadamDotty's Photo Gallery Join Date: 31st October, 2006 Location: Telford, Shropshire Posts: 4,792 Thanks: 3 Thanked 7 Times in 7 Posts Rep Power: 99 Diet: The Harcombe Diet	Thanks for posting that AmandaJayne - really interesting, I'll print it out I think for my clients. Definately recognise many of those points in myself! Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________ STATS: Phase 1 - 6¼ Phase 2 Week 1 - 1½ Facebook link: http://www.facebook.com/profile.php?id=746262945 You don't get to choose how you're doing to die or when. You can only decide how you're going to live. Joan Baez

2nd May, 2007	#11 (permalink)
AmandaJayne Trainee Maintainer AmandaJayne's Profile Albums AmandaJayne's Photo Gallery Join Date: 19th November, 2006 Location: Falkirk Posts: 2,233 Thanks: 36 Thanked 29 Times in 19 Posts Rep Power: 195	Yeah Jan, I've torn out that bit of the article and will keep it in my handbag, together with my 'before' picture, to remind me to stay on track! Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________

21st February, 2009	#12 (permalink)
slendablenda Forum Master slendablenda's Profile Albums slendablenda's Photo Gallery Join Date: 9th July, 2008 Location: West Sussex Posts: 3,915 Blog Entries: 1 Thanks: 194 Thanked 216 Times in 210 Posts Rep Power: 511 Diet: lighterlife Height: 5' 7"	Useful re-visit Easy habits to fall back into. Don't know why I never noticed this before. Handy to print off. Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________ Started LL Feb 2008 21.5 stone Reached goal Dec 2008 10 stone Maintained for 2 Years and 8 months now Woooo Hooo !!!!!!!!!!!!

22nd February, 2009	#13 (permalink)
bigboy77 Likes to post bigboy77's Profile Albums bigboy77's Photo Gallery Tournaments Won: 2 Join Date: 30th January, 2009 Location: Carshalton, Surrey Posts: 184 Thanks: 0 Thanked 1 Time in 1 Post Rep Power: 8 Diet: LL Start Date: 10th February Start Weight: 350lb	all so true!! and all too easy to think that way. Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It!

7th June, 2009	#14 (permalink)
AnaVK Likes to post AnaVK's Profile Albums AnaVK's Photo Gallery Join Date: 31st May, 2009 Location: London. Posts: 365 Thanks: 0 Thanked 0 Times in 0 Posts Rep Power: 7 Diet: LighterLife. Height: 5' 7" Start Date: 21/06/11 Start Weight: 294lb Current Weight: 159.6lb Goal Weight: 154lb BMI Information: Start BMI: 46 Current BMI: 25 Goal BMI: 24.1 Statistics: Total Weight Loss: 134.4lb Weight to Lose: 5.6lb % Lost 45.71%	Oh damn. 10/10. Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________ Lighter Life. Start Date: 21/06/11 Start Weight - 294lbs Current Weight - 159.6lbs Original Goal - 176lbs New Goal - 154lbs

9th June, 2009	#15 (permalink)
Lexie_dog UNLEASHING THE BEAST! Lexie_dog's Profile Albums Lexie_dog's Photo Gallery Tournaments Won: 2 Join Date: 31st October, 2007 Location: Glasgow Posts: 3,337 Blog Entries: 10 Thanks: 9 Thanked 179 Times in 164 Posts Rep Power: 290 Diet: Slim and Save VLCD Height: 5' 6" Start Date: 02/01/2012 Start Weight: 217lb Current Weight: 207lb Goal Weight: 154lb BMI Information: Start BMI: 35 Current BMI: 33.4 Goal BMI: 24.9 Statistics: Total Weight Loss: 10lb Weight to Lose: 53lb % Lost 4.61%	Would you mind if I posted this as a link on the CD forum? Very good reading on here. Share Share this post on Digg Del.icio.us Technorati Twitter Google Bookmark It! __________________ Start weight 15 stone 6.9 lbs Week 1: 10lbs off Week 2: Week 3: Week 4: Feb: March: April: