Beck Ch 26 Challenge irrational thoughts
Thursday, October 27, 2016
Thoughts are ideas but those ideas are NOT ALWAYS true. Thoughts can be true, partially true, or false. Thoughts can easily lead you to false conclusions.
This looks yummy. I'm hungry. All true. I need to eat because I'm hungry. False. Hunger is not an emergency. You CAN wait for your planned meal! A false thought is an added rationalization. The rationalization is what makes your head think it's okay to eat even when you know better.
9 common Thinking Errors
1. All or Nothing - no middle ground. 100% perfect or a failure.
2. Negative Fortune Telling. I ate an unplanned food, I might as well...
3. Over positive Fortune Telling I don't need to measure. Just a little won't hurt. No choice.
4. Emotional Eating - Oooo, that looks good. I have to eat it. No, you can plan and have it tomorrow.
5. Mind Reading - feeling you know what others think. My friend will be hurt if I refuse her cake.
6. Self Deluded Thinking - rationalizing untrue beliefs. No one will know I binge on peanut butter. It's on your hips, dearie.
7. Unhelpful Rules - mandating actions without thinking. I'm selfish and weak when I say, I can't have PB in the house.
8. Justification - linking 2 unrelated concepts to justify eating. I'm stressed and I need comfort so I need to eat.
9. Exaggerated Thinking - making something worse than it is. I'll never get to goal and maintain my weight. You've lost 35 pounds. Goal happens it its own time.
It's normal to have irrational nutty thoughts. It's NOT normal to act on those thoughts.
Challenge irrational thinking and recognize and support good thoughts.
Okay, I need full body armor to stand up to my irrational thoughts. I've fallen for most of these. I need a quick parry to change my mind to healthy thoughts. I NEED quick, easy to remember, witty words that will stick in my brain. I NEED to refresh my mind by reading my list of word gems daily until I can recite them consistently.