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!

30th April, 2007	#1 (permalink)
AmandaJayne Moderator AmandaJayne's Profile Albums AmandaJayne's Photo Gallery Join Date: 19th November, 2006 Location: Falkirk Posts: 1,461 My Mood: Rep Power: 41	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? __________________

30th April, 2007	#3 (permalink)
KittyB Needs a life KittyB's Profile Albums KittyB's Photo Gallery Join Date: 17th September, 2006 Location: South East Wales Posts: 2,196 My Mood: Rep Power: 102 Diet: Weight Watchers	:blush: Yep, me too!!! Question is....how do we fix them?? K xxx __________________ WW restart!! - 08/09/08 Wk 1 - 4 = 16.5lbs Wk 5 - 8 = +0.5lbs (2 wk's hols) Wk 9 = -2lbs

30th April, 2007	#4 (permalink)
Sez Maybe this time...... Sez's Profile Albums Sez's Photo Gallery Join Date: 4th March, 2007 Location: Dorset, UK Posts: 2,184 My Mood: Blog Entries: 1 Rep Power: 47 Diet: Cambridge diet	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!!! ) __________________ No more will I happen to become a fat person in a slim body; I am going to be slim in mind AND body!! (With thanks to KD!) Mini Goals : Join WW for first time ever - Done 08/10/08 Lose first half stone Lose one stone Lose stone & a half and so it goes on.........

30th April, 2007	#5 (permalink)
AmandaJayne Moderator AmandaJayne's Profile Albums AmandaJayne's Photo Gallery Join Date: 19th November, 2006 Location: Falkirk Posts: 1,461 My Mood: Rep Power: 41	"...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. __________________

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: 4,006 My Mood: Rep Power: 91 Diet: Tesco Low GI	that describes me in a nut shell !! __________________

30th April, 2007	#2 (permalink)
Isobel1965 Im always here! Isobel1965's Profile Albums Isobel1965's Photo Gallery Join Date: 20th July, 2006 Posts: 7,821 My Mood: Rep Power: 114	Erm - I do all of those things. Ooops! lol

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 My Mood: Rep Power: 2 Diet: lighterlife	ME TOO?????!!!!!

30th April, 2007	#8 (permalink)
Sez Maybe this time...... Sez's Profile Albums Sez's Photo Gallery Join Date: 4th March, 2007 Location: Dorset, UK Posts: 2,184 My Mood: Blog Entries: 1 Rep Power: 47 Diet: Cambridge diet	[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! __________________ No more will I happen to become a fat person in a slim body; I am going to be slim in mind AND body!! (With thanks to KD!) Mini Goals : Join WW for first time ever - Done 08/10/08 Lose first half stone Lose one stone Lose stone & a half and so it goes on.........

2nd May, 2007	#9 (permalink)
westiegirl Moderator westiegirl's Profile Albums westiegirl's Photo Gallery Join Date: 21st July, 2006 Posts: 6,167 My Mood: Rep Power: 168 Diet: Weight Watchers Height: 5' 6" Start Date: 30/10/08 Start Weight: 204lb Current Weight: 203lb Goal Weight: 152lb BMI Information: Current BMI: 32.8 Start BMI: 32.9 Goal BMI: 24.5 Statistics: Total Weight Loss: 1lb Weight to Lose: 51lb % Lost 0.49%	Hi AmandaJayne Yep, I'm a guilty one too. Great post. Gotta get over these things too! __________________

2nd May, 2007	#10 (permalink)
MadamDotty Back again! MadamDotty's Profile Albums MadamDotty's Photo Gallery Animal Rescue Champion!Tournaments Won: 11 Join Date: 31st October, 2006 Location: Telford, Shropshire Posts: 4,713 My Mood: Rep Power: 76 Diet: Maintaining after completing the Cambridge Diet earlier this year	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! __________________ Cambridge Diet Counsellor Please support my Driving Challenge for Marie Curie Cancer Care, you can sponsor me at: www.justgiving.com/janjackman Thanks 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 Moderator AmandaJayne's Profile Albums AmandaJayne's Photo Gallery Join Date: 19th November, 2006 Location: Falkirk Posts: 1,461 My Mood: Rep Power: 41	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! __________________

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