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For example, what would have to be true in order for going over your calorie limit to mean that you've “blown” your diet? Wouldn’t it have to be true that your diet is a one-day event that requires a perfect performance on your part? You know that's not the case.
2. Learn to Argue with Yourself
Once you recognize some of your automatic thoughts, you can inspect them and, if necessary, argue with them. The flaw in the above example is pretty obvious: Permanent weight loss is not a short-term project, and doesn’t require perfection. But sometimes the flaw or assumption won’t be as obvious. If that's the case, then you may need to do some investigating.
Before you jump to conclusions or attack your own character, ask yourself a few basic questions:
3. Do What Doesn't Come Naturally
One reason that negative thoughts become so automatic and pervasive in our minds is that they are consistent with our typical feelings. If you find yourself jumping to negative conclusions about yourself, your abilities, and your options and opportunities, it’s probably because that feels “right” and comfortable to you.
This doesn't mean you have to figure out why it feels "right" to feel bad about yourself. Again, you'll simply respond better to doing things differently, rather than spending hours rooting through emotional baggage.