The cards are response cards-- they are like correct responses that you should give yourself in situations where you want to cave, cheat, binge, give up, etc. The trick is to read them a few times a day, and they create new thought patterns-- you start to believe them instead of the "lies" we tell ourselves. For example lie #1-- "It won't hurt to give in this one time" A response card will say something like "If I am not supposed to eat something, I will remind myself that "just because I feel like eating doesn't mean I should..." There is no emergency-- I'll be so glad in a few minutes if I don't give in."
When I first started, I actually had found the book at the library, so I had it for like 3 weeks. I think you should get the book, even if you check it out at the library. That way, you can follow it step by step and be able to easily copy out your response cards. Oh, there are other cards that you make too, but these are your own-- they are the reasons why you want to lose the weight. Actually very helpful, b/c in weak moments, we DO forget why the heck we really care... LOL (I have since bought my own copy)
That said, Beck's system is what literally has saved me. I could not get a grip on myself and was binge eating everyday, at an atrocious weight, when I found her book. It really works!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.