Right, thought record coming up. First time I've done one of these...
What happened?
I was standing in the kitchen and really just wanted to grab food and eat it. I turned and went upstairs, its there in my head, I just want to eat some of the chocolates and cake we have in.
What were my most important thoughts?
I need to eat now.
I deserve some chocolate.
I'm hungry
I did lots of exercise yesterday
A little break of an afternoon won't make that much difference, I'll be able to switch off, watch some crappy telly, and start this again or more probable an eating based diet in the morning.
I'll still be able to lose a stone for Christmas. It won't quite be my goal, but I'll still look and feel much better.
How much weight can I put on in one afternoon? Not all that I've lost, that's for sure...
What else?
I know there's lots of goodies around that everyone else can eat, why can't I?
I'm hungry. I need to relax, eat.
I'm very active, I need to keep my strength up.
I've done well so far, why not reward myself?
I deserve a treat.
What else?
I'm stuck doing work I don't want to do (but can't complain about because its flexible and very well paid)
I'm alone most of the time (working from home)
I'm tired after a rough night with the kids
I resent doing everything for everybody else, and when I don't I feel guilty (I'm not working now and I feel guilty)
I want to choose what I do with my life.
Hot thoughts
- I'm tired, resentful and lack choice in my life.
- No one is commenting on my weight loss, which means it must not be showing, so yet more hard work for nothing.
- No one is nurturing me, so I will.
What I would have done in the past:
Eaten my way through all the food at home that I class as "naughty", sat in front of the telly all afternoon feeling bloated and lethargic, and avoiding doing work I don't want to do through food.
What others would say:
You're v lucky to have your job, but you do work hard and don't get much sleep, so if you need a nap, take one.
Evidence against hot thought:
??
More realistic thought:
How do I feel now:
Well, I'm not actually sure I've identified the hot thoughts behind this, but I do feel more relaxed and calmer, the desire for food is still there but is much less urgent. I am going to go and take a nap now, then have a soup.
How might I behave now:
Do more thought records when stuff like this occurs
Come on minimins and post away until I feel better!
