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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,409)
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7/4/12 3:14 P

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I'm on Day 26 now again. This is my second time to do Beck. I recognize some thinking mistakes I used in the past, but I haven't identified any I am currently using, but I'll be on the outlook.

Central Florida, Eastern Standard Time Zone

Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 40
4/9/11 10:07 A

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Many of the Thinking Mistakes didn't look familiar to me, probably because I have been specializing in "Excuses". I am not bragging here - I am airing my darkest diet secret. My list of excuses for eating off-plan would fill many pages of my Beck Workbook. But there seem to be some major ones that will knock me right off a diet:
- Special Occasion
- Special Food Available
- Special Night Out
- Tired From Long Day
- Late Night Loneliness

I am targeting each one of these excuses with a special Response Card, and I will print them up today and add them to the seriously useful and powerful cards from Beck.

Now that I know I am able to stop my off-plan eating, I am so excited about this diet! Usually I quit a diet after just a few days. On the rare occasion that I can continue for a few weeks, I tire out and get discouraged, then I quit. But this diet is completely different - I am gaining momentum! Weird, weird, weird. But wonderful!


Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,409)
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2/7/11 4:05 P

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so far I've found myself with #2 negative fortune telling, #7 self-deluding thinking, and #9 exaggeration. Very helpful chapter.

Central Florida, Eastern Standard Time Zone

Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (94,144)
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11/9/10 10:22 A

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I am vowing to have this chapter done by friday I am viewing some of my old comments in 2008. Wow I have been here a long time. I am pretty bad at the mind reading thing and the old post is pretty much the same. I never discredit myself. No hatting on myself. going forward.

Edited by: GODZDESIGN95 at: 11/27/2010 (00:21)
PAT

NO WEAPON THAT IS FORMED AGAINST YOU SHALL PROSPER.

ISAIAH 54:17




Let your food be your medicine, and your medicine be your food. ...Hippocrates


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (172,227)
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9/20/10 8:48 P

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I'm most likely to use

#6 self-deluding thinking: If I drink this or eat only one candy, it doesn't count

#8 justification: I'm stressed, I'm sad, I'm unhappy... so I deserve chocolate, chips, french bread to make myself feel better

And a new one of my own: Manana Thinking. I can always buckle down and follow my plan tomorrow. I can get more exercise tomorrow. I can take care of my health and body tomorrow. Manana.

"Enthusiasm is the greatest asset in the world. It beats money and power and influence. It is no more or less than faith in action." - Henry Chester


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ANNANN63's Photo ANNANN63 Posts: 2,241
2/6/10 12:59 P

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I am guilty of #1, #4, #8. The concept of identifying the thinking mistake behind the thoughts you have before you eat off plan is excellent.


Annie
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COFFEE666's Photo COFFEE666 Posts: 95
12/11/09 9:00 P

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I defined which thinking mistakes I mostly like in my blog so I'm not going to redo that here. I do think this is a good chapter because it gives you another level to look at what you're thinking and why.

"Looks like your expectations let you down. Expectations have a way of doing that." -Pedidiva


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CINDILP's Photo CINDILP SparkPoints: (79,390)
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11/20/09 1:56 P

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I do a lot of this one. Keep working on this one.
Cindi

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NANCY-'s Photo NANCY- Posts: 7,316
9/20/09 12:33 P

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Wow reality bites!
I have perpetuated my irrational beliefs and actions that is why this day is so hard. But this is a good thing facing reality.

I am the Queen of Justifications.

The more honest I am with myself the more I will be able to work on this.

Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.


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CINDILP's Photo CINDILP SparkPoints: (79,390)
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2/24/09 7:55 P

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This one is a challenge for me. We all get caught up in the thinking mistakes which perpetuate irrational beliefs. I have to work at these.
Cindi

Cindiï

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FB_000's Photo FB_000 Posts: 1,271
11/29/08 3:56 A

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This is a skill that I can learn.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
8/9/08 8:27 P

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This one was alot. Good Job!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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RUN2RIDE's Photo RUN2RIDE Posts: 1,182
8/8/08 6:10 P

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This one *was* tough! I sort of gave up trying to remember all teh different mistakes and instead am focusing on creating positive thinking habits to replace thinking errors:

i.e. I'm focusing on practicing thinking that's reasonable, logical, honest and self-affirming. Anything that doesn't fit gets tweaked so it does fit.

My ticker represents 6 years of learning and losing (and regaining a bit) - I'm NOT going back! I *AM* fit 4 life!!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
7/18/08 9:08 P

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Nice analysis! This is a hard one!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (94,144)
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7/15/08 11:21 P

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This chapter is overwhelming as some have already said. And the next chapter is a continuation of this one.

I like the idea of breaking some of these that you know you struggle with. I am still learning this thing. (((Smile)))

#3 OVERLY POSITIVE FORTUNE TELLING. I DO SAY OH ONE WILL NOT HURT AND WHEN I'VE FINISHED THE BAG OF WHATEVER... I AM PROVED WRONG.

#8 JUSTIFICATION. YOU HAD A HARD WORKOUT IT WILL NOT HURT YOU..YOU CAN WORK IT OFF. (((((NOT))))

#5 MIND READING I DO WORRY ABOUT OFENDING OTHERS IF I DON'T EAT WHAT THEY OFFER.

I am aware of this because my hd is the worlds worst tempter don't know if he is aware of it or not. It is my ultimate choice to eat what is offered or not. I will have to keep working on this. I will find a nice way to refuse that goodie without hurting his feelings. Treading carefully.

#9 EXAGGERATED THINKING I DO SAY I CAN STAND THIS CRAVING AND GIVE INTO IT.

SO I AM A WORK IN PROGRESS.

Edited by: GODZDESIGN95 at: 7/15/2008 (23:34)
PAT

NO WEAPON THAT IS FORMED AGAINST YOU SHALL PROSPER.

ISAIAH 54:17




Let your food be your medicine, and your medicine be your food. ...Hippocrates


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
4/1/08 9:35 P

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Good Job, Nus!

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Feeling healthy is much better than ANY food tastes!!!

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MOV4WARD's Photo MOV4WARD Posts: 10,632
3/29/08 5:21 P

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here's my upshot for day 26 for me :)

i mentally struggled with this... because I found it overwhelming and day 27 looks to be the same. I read it and found myself rebelling at having to learn all this stuff that just seemed "a little more than i want to know" to me...

I'm not sure how important it is to learn what kinds of sabotaging thoughts there are. I do think it's essential to recognize that we have the negative thinking ~ to recognize it when it happens so that we can deal with it effectively.

Even after spending some extra time on this, i am still feeling this way....

I am focusing on just 3 to deal with for now....


emoticon Thinking Mistake #1: All or Nothing Thinking aka black & white thinking... ~ you see things in only 2 categories when there's really a middle ground. (i chose the dice to illustrate not only black & white, but the middle ground. Instead of the #1 or #6, I should shoot for the middle ground #3!!! woo hoo)

for ex: either i'm completely on my diet or I'm off my diet, or
either i'm 100 percent successful or i'm a faiure and may as well give up dieting

this is the important suggestion, aka Helpful Response she provides: Making a mistake is definitely not the same as total failure.

I would add, so get up, dust off and start walking again. Don't use this unplanned over-eating as an excuse to abandon everything and eat with glee and out of control for the rest of your life... until you finally feel miserable and horrible and so over-whelmed that you can't stand it any more and finally decide to climb up off your tukus and try 1 more time on a radical very low calorie diet you can't stand... that leads to more bingeing... Get up now. Dust off and get back to making the best, most healthy kinds of choices you can with the next regular meal or snack. And be kind to yourself.... we all have bad days... forgive yourself, and recognize that you still have a challenge but things will get better as we keep trying :) Hold onto the hope...

My Observation & Comment: not a new one for me but one i persistently struggle with. this was a radical change in approach and thinking, and I still tend to slip into that old black & white thinking... with the same old terrible results... The new approach is much healthier and happier making for me and much more successful.

emoticon Thinking Mistake #2: Discounting the Positive ~ You unreasonably discount your positive actions or qualities (when really I should be giving myself credit for doing well :)

for ex: It doesn't matter if I've lost a few pounds. I deserve credit only after I've lost all the weight I need to lose, or
It doesn't matter if you did well all this week, you ate 1 bite, meal or snack or binge off the diet. What's the point, you blew it and woosh... here comes the self-lashing and emotional self-mutilation and humongo binge...

this is the important suggestion, aka Helpful Response she provides: I deserve credit for every positive thing, aka 2 thumbs up or an atta girl or a WooHoo!!!

i would add: when i do something that is hard, I need to celebrate the success because I chose something that will help me instead of hurt me. It can be a simple mental pat on the back (atta girl) or it can be a little marker like a sticker in my exercise calendar each day I exercised because in the past, i resisted this behavior...

My Observation & Comment: this is something new that I've started since we started the Beck Diet Solution discussions from back when she first introduced the concept. i think this has been enormously helpful to me ~ to help me look forward and focus on the positive changes and benefits... to help me strengthen the new thinking & habits and most importantly, to help me feel positive, pleased and happy with both me and the day today :) It's a keeper!

emoticon Thinking Mistake #3 Dysfunctional (unhelpful) rules ~ You mandate what you (or others) must do without taking circumstances into consideration. (i hate the word rules; i much prefer to create happy making guidelines :)

For example ~ I can't waste food, or
I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house, or
I need to eat what and as much is offered because I can't offend someone by not eating it and taking care of my own needs (my personal favorite excuse/rationalization)

this is the important suggestion, aka Helpful Response she provides: It's better to waste food in the trash than in my body.

I would add that I need to take care of my own needs and priorities instead of being more concerned about other people. Actually, it helps to find what works for both of us. In the past, I focused only on what worked for the other person or group and put my own personal health & eating & exercise needs last. Truly, it is ok to take care of my own needs & priorities too, especially if I do it in a kind and nice but assertive manner or otherwise provide an alternative but suitable accommodation that also works for the other person or group :)

My Observation & Comment ~ this has been an essential change in my thinking for me... and it is easily forgotten &/or abandoned.... as soon as i quit making my own needs a real priority, I begin to put other people's needs first and end up hurting myself. It is ok to take care of me too and all of us together... and that is is happy making for me when I can figure out good happy making solutions (guidelines).

For example, saving the cookie someone gave me for later & thanking them and then tossing it at home or letting someone else eat it.... Or, taking a dish or 2 to a buffet that I can eat & enjoy while still accommodating the intent of the party. Or, asking DH to hide his own treats out of site or to eat his fast food b4 he comes home instead of in front of me which triggers me... In the past, I just didn't want to impose. But finding reasonable solutions helps me to feel like I can do this and it's happy making :)

MAZZYR's Photo MAZZYR Posts: 8,893
3/28/08 8:44 P

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I'm learning to recognize thinking mistakes, and catch thoughts that justify negative behavior with clever arguments by practicing conscious awareness.

Edited by: MAZZYR at: 3/28/2008 (20:44)
Mazzy


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SARAEVANGELINE Posts: 6,717
3/28/08 7:38 A

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I am new to this group. Don't know much about this solution as I am waiting for the book.Nusl8T--Ilike your idea of the devil edgeing us on and we can brush him off. I hope in time he will disappear altogether and I will stay on the right healthy eating track. Bev

Bev. New York State.


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
3/27/08 8:25 P

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This was an overwhelming chapter. I think alot of it you can't really do until you need it. But I think you're getting the hang of it!

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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MOV4WARD's Photo MOV4WARD Posts: 10,632
3/27/08 1:38 A

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whew.

this is rather overwhelming, isn't it?

we have a lifetime of irrational negative sabotaging thoughts. Some of them are real habits and some we have identified and dealt with before (waves hand at the all-or-nothing black & white thinking)

I read the thinking mistakes chart/examples and about 1/2 of them really rang true for me. Some I've dealt with, some are new ones like the positive and negative fortune-telling. Predicting what will happen is a new thought for me....

I have been focused on what happened and what I can do next time to make it better, believing that change is possible.

I think this will be a helpful technique that we will be use the rest of our lifetime. I may just take a few now to deal with...

unless someone has a way to stop the incessant chatter of the little devil sitting up there on our shoulder trying to mess up our thinking?

~ ok, i do have 1 trick to share. Telling it no. again and again each time we are faced with the situation... i have found that eventually he forgets to harrass us with that old situation...

don't you just love when you realize an old problem is whipped and no longer a struggle?

I have hope... these things get better and it's better more than not the more pro-actively and effectively I learn to deal with this stuff :)

Edited by: MOV4WARD at: 3/27/2008 (01:38)
MAZZYR's Photo MAZZYR Posts: 8,893
1/27/08 9:51 A

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I need to practice being aware of my thoughts before I eat when the desire to eat conflicts with my meal plan. For me when I think the thought "I really want it" my antennas start to go up. If I really want it I go into tune out mode, and bypass the justification thought or other thinking mistake. For me the initial thought "I really want it" is where I have been trying to be firm and decisive with the responses NO CHOICE... IT'S NOT OKAY or OH, WELL.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
1/27/08 6:38 A

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It really does help to see where we've gone astray in the past, so history doesn't repeat itself! Good Job!!

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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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HAPPYWALKER's Photo HAPPYWALKER Posts: 1,836
1/26/08 9:35 P

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When I think "I really want it..I HAVE to have it", that's an example of exaggerating thinking.

When I think "(poor me) I should be able to eat whatever I want", that's a combination of emotional reasoning and justification.

Then I'll say to myself, "I won't be able to stand it unless I eat this", which is negative fortune telling and exaggerated thinking.

Another big one is "It doesn't matter if I did well the past few days, I already blew it today by giving in once, I might as well have another" - that's all or nothing thinking and discounting the positive.

Starting to pay attention to my thoughts and then realizing that my thinking is distorted and faulty helps me see how in the past I've made it easy to give in to my desire to overeat and then give up completely on my diet.

Mary



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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
12/30/07 7:48 A

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Mazzy - I like how you put exerpts from the book on the thread; we can all review with you then! Keep up the good work!!

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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 8,893
12/30/07 6:41 A

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Quoting Dr. Beck:

"Once I can readily see the mistakes in my thinking, dieting will be easier."

When I notice sabotaging thoughts, I'll identify the thinking mistakes that go with them.

Thinking Mistake #8: Justification

Sabotaging Thoughts: I really want it!
Mmmm that looks good!
Mmmm that smells good!
It's not that fattening!
Nuts... I want
Cheese. I want

Thinking Mistake #9: Exaggerated Thinking

Sabotaging Thoughts: Oh screw it!

It's interesting to examine my thinking mistakes and realize my sabotaging thoughts.

Edited by: MAZZYR at: 12/30/2007 (06:45)
Mazzy


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MAZZYR's Photo MAZZYR Posts: 8,893
11/11/07 5:44 P

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#8: Justification
I deserve to eat this because...
It's okay to eat this because...

#9: Exaggerated Thinking
I can't stand this craving.
I have no willpower.



Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/25/07 9:14 P

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Quoting Mary "Realizing these are thinking mistakes and not personality defects I can deal with them." I like that thought. There's nothing wrong with us, just the way we're thinking! Very Good!!

I tend to be all or nothing, too. We can't be perfect so this is an impossible mission. Now I try to just do what I can and be happy with that.

Sandy emoticon

Edited by: FINDINGSANDY at: 9/25/2007 (21:16)
Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/25/07 6:51 P

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mom2two, you and I have the same number one thinking mistake.
#! I have always been all or nothing. My way or the highway or whatever you want to call it. I hate that. Its just like when I walk, I have to walk every day, I tell myself take a day off but its so hard. I get so set in my ways and of course no one can be perfect forever so when I fall I fall hard. I am trying not to be do or die but it is hard for me. This is the biggest mistake that I have always made.
#9 Justification Its free I got to eat it. I did this in the past but not today, there was free pizza and bagels at school. I didn't even look at them except when the guy next to me was stuffing them down. There is no free food for me. All food has calories and all food counts.
Realizing these are thinking mistakes and not personality defects I can deal with them. I certainly know that I am not perfect, not now or ever.
Mary

 
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MOM2TWO!'s Photo MOM2TWO! Posts: 218
9/21/07 1:58 P

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#1 The all or nothing thinking. I think I have to be perfectly at 100% all the time.

#2 Negative fortune telling. I think of this as negative self talk.

#8 Justification "Because I'm so stressed out." Better to address the stress.

#9 Exaggerated thinking "I have not willpower." That is giving food power it does not have. The fasting day dispelled this thinking mistake.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/21/07 6:23 A

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Excuse: I'm stressed/bored/lonely/sad
Thinking: #4 Emotional reasoning

Excuse: It's a special occassion, it's ok to eat!
Thinking: #8 Justification

Excuse: I deserve to treat myself.
Thinking: #8 Justification

Excuse: I'll never lose weight anyway.
Thinking: #2 Negative Fortune Telling

Some of these could actually fall into several categories. It's funny how we delude ourselves into thinking that this makes sense but when you step back and look at it objectively, you see how ludacris it is.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/16/07 8:25 P

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Which of the Nine Thinking Errors do you struggle with?

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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