Progressing with Beck
Wednesday, March 02, 2016
When your mind changes, your brain changes, too." This quote is from a book called "Buddha's Brain" by Rick Hanson, PH.D. He is referring to a saying from psychologist Donald Hebb, who was influential in the area of neuropsychology where he studied the way in which the function of neurons contributed to psychological processes such as learning.
Because your mind changes your brain, "even fleeting thoughts and feelings can leave lasting marks on your brain, much like a spring shower can leave little trails on a hillside." So you can use your mind to change your brain for the better.
This is what happened to me when I began reading Beck. Thoughts entered my mind that had been overlooked, forgotten or unrealized. My mind acted like a starving person in front of table laden with food. It grabbed on to these ideas and made tracks in my brain that I don't believe will be erased.
I thought through and struggled through some sabotaging and disturbing thoughts and not only released them, I replaced them with Beck thoughts. Now when I have thoughts of food I should not have or at a time I shouldn't be thinking of food, my mind/brain quickly replaces them with thoughts from Beck.
Am I hungry? My mind tells me right away I can wait. And you know what? I can. My thoughts of cravings seem to be gone entirely. I can push away food still in front of me when I am full. Me. Who practically licked my plates clean, lol.
I've always known that, for me, weight loss was a mind game. I had to be in the right mindset. I just didn't know how to get there.
I went through Day 12, Practice Hunger Tolerance. It was strange. I decided the day before to tackle that the next day. I had my last meal of the day about 4:30 pm. I went to bed and woke up at 2 am with this thought in my head - "I'm hungry!" I NEVER wake up in the night feeling hungry. I decided to ignore the urge to eat, this sneaky little sabotaging thought trying to get into my head in the middle of the night, read for a while and went back to sleep. In the morning I was NOT hungry. At all. I wasn't hungry at breakfast. I wasn't hungry at lunch. I didn't eat until 3 pm and did not overeat then. I felt great. I was happy. I was satisfied.
Day 13 - Overcome Cravings went just as well. I told myself that I was doing strength training today, of my Resistance Muscle. I stayed away from the foods I was craving. I drank a lot of ice water, lol. My cravings didn't actually last very long. They were gone and I moved on.
Day 14 - Plan For Tomorrow and Day 15 - Monitor Your Eating. I did using my online nutrition tracker and my kitchen notebook I keep on the bar. I entered my food into the tracker the day before and I wrote down every bite in my notebook, handy right there in the kitchen where the food lives, lol, and checked it several times with my tracker. I think all of us on Spark have learned about using that tracker. It works!
Day 16 - Prevent Unplanned Eating. A new mantra to write on a card. NO CHOICE. I remember this clearly and it helps me stop spending moments of agony trying to talk myself into or out of eating something. I know what to eat. I have planned what to eat. Nothing to think about. NO CHOICE.
If I'm going to eat out with friends, I check the online menu of the restaurant, make my decision, enter it in my tracker and when we get there, I'm a bit brash and order first! Before I hear what tasty thing someone else is going to eat. I get my order in. No changing it. NO CHOICE. It works for me.
All of the above steps sound easy when you read them. It takes some preparation to be able to apply them. The fact that I'm able to do that goes back to the quotes in the beginning of this blog. Beck has touched my brain. Beck thinking has grabbed hold of my mind and brain and Beck thoughts are almost always the first thoughts to speak up, or at least the loudest.
Find something that changes your mind and it changes your brain. I love it!