I eat one Fiber One bar. I really, really like them. The caramel & pretzel one is delicious.
and one apple.
It gets me through the morning!
Friday, March 7, 2014
Morning Snacks
I have been having the same morning snacks for the last 7 weeks.
I eat one Fiber One bar. I really, really like them. The caramel & pretzel one is delicious.
and one apple.
It gets me through the morning!
I eat one Fiber One bar. I really, really like them. The caramel & pretzel one is delicious.
and one apple.
It gets me through the morning!
Awareness: Part 2
I am behind in detailing me my progress! Our house has been full of colds, ear infections, and pink eye for the better part of a month. As a result I rescheduled my long session last week. So, two sessions to catch up on.
We spent the first part of my two-weeks-ago appointment reviewing the principles I learned in the session prior about finding absolute truth. It takes a lot of effort for me to find that level of truth. Here is on example:
I had a work-related lunch during which I was served this delicious looking cheesecake. It had chocolate and nuts and it sat there, taunting me. In my head I was saying things like, "I really shouldn't eat that cheesecake." Following the convention I learned before, I replaced the "shouldn't" with "don't want" and then evaluated the sentence for truth. "I don't want to eat the cheesecake," was false. I wanted it! The truth was (and it took some work for me to phrase it in a way that felt completely true):
I wanted to eat the cheesecake, and I decided that it didn't fit into my plan for the day.
I was tempted to use the word "but" where "and" is, but I remembered that saying "but" introduces a sort of contradiction. In the end, both parts of the sentence were true at the same time. Looking at the situation through that lens would have made it easier to sit at the same table with the cheesecake without fixating on it - I would have been able to move past it.
Then we moved on to the second part of the lesson on the awareness: thought records.
I have some experience in doing thought records in other CBT sessions, but they have always been a struggle for me. They work like this:
You recognize that any given situation is neutral.
Step 1: Lay out the facts
Step 2: List the emotions you feel and the intensity of those emotions
Step 3: List all of your thoughts - like dictation, just write.
Step 4: Look for cognitive distortions
Step 5: Reframe the thoughts to reflect the truth.
I am going to lay out a very specific example of how I used this in my next session.
We spent the first part of my two-weeks-ago appointment reviewing the principles I learned in the session prior about finding absolute truth. It takes a lot of effort for me to find that level of truth. Here is on example:
I had a work-related lunch during which I was served this delicious looking cheesecake. It had chocolate and nuts and it sat there, taunting me. In my head I was saying things like, "I really shouldn't eat that cheesecake." Following the convention I learned before, I replaced the "shouldn't" with "don't want" and then evaluated the sentence for truth. "I don't want to eat the cheesecake," was false. I wanted it! The truth was (and it took some work for me to phrase it in a way that felt completely true):
I wanted to eat the cheesecake, and I decided that it didn't fit into my plan for the day.
I was tempted to use the word "but" where "and" is, but I remembered that saying "but" introduces a sort of contradiction. In the end, both parts of the sentence were true at the same time. Looking at the situation through that lens would have made it easier to sit at the same table with the cheesecake without fixating on it - I would have been able to move past it.
Then we moved on to the second part of the lesson on the awareness: thought records.
I have some experience in doing thought records in other CBT sessions, but they have always been a struggle for me. They work like this:
You recognize that any given situation is neutral.
Step 1: Lay out the facts
Step 2: List the emotions you feel and the intensity of those emotions
Step 3: List all of your thoughts - like dictation, just write.
Step 4: Look for cognitive distortions
Step 5: Reframe the thoughts to reflect the truth.
I am going to lay out a very specific example of how I used this in my next session.
Summary of week six: a good week, met my goals
Total weight loss: 22 lbs
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