We started by talking about automatic thoughts. The thoughts that you have automatically, and that are based in part on past experience, and that lead to feelings (or potentially physical sensations) and eventually to actions. The idea that we have the ability to pause that process - that is, to have a thought, feel a feeling and then take a beat before acting, is both obvious and sort of life-altering. In my life I rarely stop to consider the consequences of my food-related actions that way that I do other actions. It has become automated. Learning to manage that process differently could really make a huge difference.
So, as a check on my automatic thoughts, I will check them against two criteria: Is the thought true? Is what I'm thinking helpful? As someone who has had cognitive behavioral therapy in the past, this is not a new concept to me, but it is an important one. I needed the reminder that I make all sorts of assumptions about things that influence my decision making. It was also a good reminder that I suffer all sort of cognitive distortions. Especially when it comes to food and dieting.
I also realize that I bypass listening to my internal dialogue when it comes to food. It is not as if I dismiss it (which I suppose I used to), at this point I think I just ignore that it is happening. My counselor explained that the brain essentially "powers down" when a person is engaging in habits. There is research that says that when we see certain cues (like a bag of potato chips) we act automatically (by eating it) and can often come out on the other side without really remembering the act of eating all the chips.
Cognitive distortions are really just a string of negative thoughts that lead to negative feelings/behaviors. If you think something often enough you begin to believe it. There are a few cognitive distortions that I am particularly prone to:
All or nothing thinking: This is black and white thinking. If you are not perfect you have failed. I have been saying this about nearly every aspect of my life for as long as I can remember. I just do not do well with moderation. I am either being careful about that I eat or I am eating a McChicken on my way home from dinner (and if I eat that McChicken I am likely to think I have blown the day anyway and just eat whatever I want.
The correction: Think in gray.
Overgeneralization: Seeing one negative event into a pattern - "I always get in the longest line." Do you really? Or do you just notice it when you are in the long line. The experience is not the rule.
Disqualifying the positive: I do this all the time. I will lose a bit of weight and feel good about it for a minute, but almost always immediately think about how much more there is to go. I do this with compliments, too. I am always quick to downplay whatever it is someone comments on, which is really doing them a disservice. If you don't accept the compliment you sort of require them to give a second compliment.
Jumping to conclusions - Mind reading: Assuming that people are thinking something in particular. There is no way to know what anyone else is thinking. Even those you know well. Let it go. You can't possibly know.
Catastrophizing: Striking out in your mind before you even get to bat. Jumping to the conclusion that even if things did go wrong, it would be a catastrophe.
Should statements: Using should statements to motivate yourself. The result is guilt. "Should" reflects someone else's expectation.
The correction: I wish I had/hadn't - reflects your wants
The goal: try to be more objective in your thinking. Get outside of the negative thought process.
Also interesting in this session was the idea that people who are not depressed tend to have a 1:1 ratio of negative to positive thoughts, where people who are depressed or anxious might have a 2:1 ratio. (I would have guessed that was like 20:1) Paying attention to automatic thoughts can really help.
I also realize that I bypass listening to my internal dialogue when it comes to food. It is not as if I dismiss it (which I suppose I used to), at this point I think I just ignore that it is happening. My counselor explained that the brain essentially "powers down" when a person is engaging in habits. There is research that says that when we see certain cues (like a bag of potato chips) we act automatically (by eating it) and can often come out on the other side without really remembering the act of eating all the chips.
Cognitive distortions are really just a string of negative thoughts that lead to negative feelings/behaviors. If you think something often enough you begin to believe it. There are a few cognitive distortions that I am particularly prone to:
All or nothing thinking: This is black and white thinking. If you are not perfect you have failed. I have been saying this about nearly every aspect of my life for as long as I can remember. I just do not do well with moderation. I am either being careful about that I eat or I am eating a McChicken on my way home from dinner (and if I eat that McChicken I am likely to think I have blown the day anyway and just eat whatever I want.
The correction: Think in gray.
Overgeneralization: Seeing one negative event into a pattern - "I always get in the longest line." Do you really? Or do you just notice it when you are in the long line. The experience is not the rule.
Disqualifying the positive: I do this all the time. I will lose a bit of weight and feel good about it for a minute, but almost always immediately think about how much more there is to go. I do this with compliments, too. I am always quick to downplay whatever it is someone comments on, which is really doing them a disservice. If you don't accept the compliment you sort of require them to give a second compliment.
Jumping to conclusions - Mind reading: Assuming that people are thinking something in particular. There is no way to know what anyone else is thinking. Even those you know well. Let it go. You can't possibly know.
Catastrophizing: Striking out in your mind before you even get to bat. Jumping to the conclusion that even if things did go wrong, it would be a catastrophe.
Should statements: Using should statements to motivate yourself. The result is guilt. "Should" reflects someone else's expectation.
The correction: I wish I had/hadn't - reflects your wants
The goal: try to be more objective in your thinking. Get outside of the negative thought process.
Also interesting in this session was the idea that people who are not depressed tend to have a 1:1 ratio of negative to positive thoughts, where people who are depressed or anxious might have a 2:1 ratio. (I would have guessed that was like 20:1) Paying attention to automatic thoughts can really help.
Summary of week two: met goals, felt good, felt satisfied
Total weight loss: 8 lbs
No comments:
Post a Comment