D.I.Y. C.B.T.!

Discussion in 'Lighter Life Forum' started by AmandaJayne, 30 April 2007 Social URL.

  1. AmandaJayne

    AmandaJayne Trainee Maintainer

    Posts:
    2,221
    Likes Received:
    146
    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?
     
    Mini likes this.
  2. Avatar

    MiniMins.com Matched Content

  3. Isobel1965

    Isobel1965 Gold Member

    Posts:
    8,051
    Likes Received:
    209
    Erm - I do all of those things.


    Ooops! lol
     
  4. KittyB

    KittyB Gold Member

    Posts:
    2,916
    Likes Received:
    138
    Diet:
    RC
    :blush: Yep, me too!!!

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

    K xxx
     
  5. Sez

    Sez has started again!!

    Posts:
    2,288
    Likes Received:
    118
    Diet:
    Dukan
    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!!! )
     
  6. AmandaJayne

    AmandaJayne Trainee Maintainer

    Posts:
    2,221
    Likes Received:
    146
    "...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.
     
    Mini likes this.
  7. pandora

    pandora finding my way again !

    Posts:
    4,899
    Likes Received:
    182
    Goal Weight:
    11st7lb
    that describes me in a nut shell !! :eek:
     
  8. NICKY

    NICKY Full Member

    Posts:
    70
    Likes Received:
    6
    Diet:
    lighterlife
    ME TOO?????!!!!!
     
  9. Sez

    Sez has started again!!

    Posts:
    2,288
    Likes Received:
    118
    Diet:
    Dukan
    [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!
     
    Mini likes this.
  10. westiegirl

    westiegirl Gold Member

    Posts:
    11,893
    Likes Received:
    462
    Start Weight:
    13st1lb
    Current Weight:
    13st1lb
    Goal Weight:
    10st10lb
    Lost(%):
    0st0lb(0%)
    Diet:
    LighterLife
    Hi AmandaJayne

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

    MadamDotty Back again!

    Posts:
    4,752
    Likes Received:
    156
    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!
     
  12. AmandaJayne

    AmandaJayne Trainee Maintainer

    Posts:
    2,221
    Likes Received:
    146
    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!
     
  13. slendablenda

    slendablenda Gold Member

    Posts:
    3,881
    Likes Received:
    150
    Diet:
    lighterlife
    Useful re-visit

    Easy habits to fall back into. Don't know why I never noticed this before.
    Handy to print off.
     
  14. bigboy77

    bigboy77 Full Member

    Posts:
    183
    Likes Received:
    7
    Start Weight:
    25st0lb
    Diet:
    LL
    all so true!! and all too easy to think that way.
     
  15. AnaVK

    AnaVK Full Member

    Posts:
    305
    Likes Received:
    1
    Start Weight:
    21st0lb
    Current Weight:
    14st7lb
    Goal Weight:
    11st0lb
    Lost(%):
    6st7lb(30.95%)
    Diet:
    LighterLife.
    Oh damn. 10/10.
     
  16. Lexie_dog

    Lexie_dog UNLEASHING THE BEAST!

    Posts:
    3,741
    Likes Received:
    109
    Start Weight:
    15st12.5lb
    Current Weight:
    15st9lb
    Goal Weight:
    11st0lb
    Lost(%):
    0st3.5lb(1.57%)
    Diet:
    SW, minimal bread!
    Would you mind if I posted this as a link on the CD forum? Very good reading on here.
     
  17. Claire_Williams

    Claire_Williams Full Member

    Posts:
    366
    Likes Received:
    0
    Start Weight:
    17st6lb
    Current Weight:
    13st2lb
    Goal Weight:
    8st4lb
    Lost(%):
    4st4lb(24.59%)
    Diet:
    Lighter Life Total
    hmmmm... someone knows me so well... 10/10!
     
Popular Forums
  1. MiniMins.com is a weight loss support community helping each other on their weight loss journey. We have a multitude of forums, from Slimming World and Exante, to Success Stories. Click the logo at the top right to return to the forum home page at any time.