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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (165,312)
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11/24/14 7:17 A
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One way I was able to get out of the negative thought pattern was to look at my life, my weight. I weigh less when I am telling myself positive things. I weigh more when I am berating and yelling at myself.

When I overeat now, I still recognize that I ate my fruits and veggies and made many good choices. Often I've exercised well. There are always some good things I've done for me and others I can think about. I can build on successes more easily than I can avoid errors. I recognize that I have the knowledge and skills to lose the weight; I've done it over and over. I now have a history of successfully maintaining, too. Now working toward maintaining in a smaller range.

Try being your own best friend because it works!!

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


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JWPSKINNYSKILLS SparkPoints: (13,657)
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11/22/14 4:23 P

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Thank you for this post - it is a combination of everything I needed to see right now (with humor and self-forgiveness to boot!). I journal, too. I'm doing okay on my weight loss journey but I, too, have been giving myself a hard time for not having achieved a lower weight by this time. Thanks for the reminder that re-reading the first two weeks is a great way to recharge my efforts.
In response to the original question about sabotaging thoughts: when I am really struggling, I have started to go to the "motivational" links on this site - they always boost my mood and make me overcome those negative thoughts. I love the post about writing up the negative thoughts and putting a positive response on my cards - something I haven't done, yet, but it's something I need to do!

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EFKLUTZ's Photo EFKLUTZ Posts: 156
11/20/14 7:06 P

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My weight has been trending up and this past Monday I was above 140 - a level I thought I had left behind for good. So got back on to my Beck techniques and I've been slowly getting back down. Today I weighed in at 138 and had the sabotaging thought "I should be lower"...so I wrote in my journal and found it comical as I review my situation and I decided to share: Sabotaging thought: I really should be even lower than this! Helpful Response: Well, yes, you know you have weighed in lower than this weight. You also know that you were probably pretty lucky to be weighing in lower due to all the bad eating practices you've been doing lately. Seems to me, that has caught up to you. Your body said, ‘OK , if you are going to continue to overfeed me, I guess I’ll take the hint and start putting on some weight’. So now you are back to measuring and tracking, for what 4 days? And you expect to be magically down 5 lbs just like that! Remember, Estela, this is a process. And at your age, it is a slower process. And remember, if you are building muscle, the weight may not necessarily change. You may need to measure your progress by tape measurements and not by the weight on the scale. And, don’t ever poo poo a weight loss. Be happy you are 2.5 lbs lower than what you weighed on Monday for Pete’s sake! Be happy you are measuring and tracking again! Be happy you are getting in great workouts. Be happy you are not in that original mindframe where a setback like this might have derailed you completely!

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MSOLEDAD521's Photo MSOLEDAD521 Posts: 315
2/10/14 10:50 P

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Getting a little bit better. Most days I have been able to stick with the planned routine. I have lost 2 lb. I do have to drive quickly past the gas station when I get out of work at night very tired and my ability to fight the thoughts is a bit weaker.

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Change your life today. Don't gamble on the future, act now, without delay.
Simone De Beauvoir


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MSOLEDAD521's Photo MSOLEDAD521 Posts: 315
2/3/14 5:49 P

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Sabotage thoughts are really in rare form today. I keep having to fight and keep battling them. So far so good. I have found that the "Do it anyway" card has been really handy when trying to stop feeling overwhelmed by the thoughts.
emoticon

Change your life today. Don't gamble on the future, act now, without delay.
Simone De Beauvoir


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MAZZYR's Photo MAZZYR Posts: 8,969
1/8/14 12:47 P

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This topic is just what I needed to read today.

I need to come up with a plan for after dinner eating and being more mindful of my thoughts is now at the top of my list. Thank you for the suggestions and the reminder.

Identify negative thought.
Write counter thought.



Mazzy


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EFKLUTZ's Photo EFKLUTZ Posts: 156
12/6/13 8:23 A

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I found that journaling really helped me with my sabotaging thoughts. When I started the Beck Techniques in Nov 2012, I didn't think I would be able to "do it". I would write down in my journal, "I don't know if I can do this, I'm tired of being good all the time" And then I would counter this with "I just need to do the day to day tasks. They are simple, easy tasks. If I focus on the daily tasks, the weight will take care of itself. Besides, what is the alternative, I've tried Weight Watchers, I've tried Jenny Craig - I'm more tired of trying and failing at losing weight" I committed myself to do the first 14 days. Eventually, I read the rest of the daily tasks and later I started from the beginning and got through all 42 days. I have learned to incorporate the techniques. Some better than others. Occasionally, I listen to the CD version of the book while at work. I still read my ARC and I still journal.

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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,322
11/1/12 9:11 P

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Hi and welcome! The advantage cards Beck has you write up and then read daily are the key. First you identify your negative thoughts, then write a counter thought to each one. Reading the counter thoughts every day at least twice, starts the process of retraining your brain to think the new thought rather than the old one. it won't happen overnight, but it WILL happen if you keep up the practice.

Heidi

Call me MOON or HEIDI

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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 7,954
11/1/12 9:43 A

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It takes concentration. You have to be ready with the answers by predicting what your negative thoughts will be. (I have not been working at this lately. But Beck has all kinds of ideas for this!)

Sparkfully Yours, Judi

Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!


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SAMPAGUITA3's Photo SAMPAGUITA3 SparkPoints: (2,992)
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11/1/12 9:36 A

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how do you deal with persistent negative thoughts?

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SAMPAGUITA3's Photo SAMPAGUITA3 SparkPoints: (2,992)
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11/1/12 9:33 A

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i used to have massive unconquerable sabotaging thoughts. But today I want to gave this thoughts up. I used to think that ill be fat forever and there's nothing I could do with it. But I will try to change my mindset from now on. I'l try it for 10 days. I will focus more on action. Sometimes I am too absorbed by my negative thinking and it cripples me big time. How to you counter act sabotaging thoughts?

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