Beck Ch 27 Master the 7 Question Technique
Friday, October 28, 2016
Today, Beck asks us to read our response cards and ask ourselves "What do I wish I could remember next time I have sabotaging thoughts?
She suggests I use The 7 Question Technique
Q1. What kind of thinking error could I be making?
Q2. What evidence is there that this thought might not be true or completely true?
Q3. Is there an alternative explanation or another way of thinking about this?
Q4. What is the most realistic outcome of this situation?
Q5. What is the effect of my believing this thought, and what could be the effect of changing my thinking?
Q6. What would I tell a close friend/family member if he/she were in this situation and had this thought?
Q7. What should I do now?
I didn't get this my last time through Beck. I'm still not seeing this technique as particularly useful. When I am grabbed my a sabotaging thought, I need to get out of there quickly. If I stay there and debate the issue, I lose. I can't argue my way out of that mess. So I needed to do the work OUTSIDE the moment.
I read all my response cards and found lots of common themes. I thought about how I felt in the moment and looked for responses that made sense to me both logically and emotionally. I could easily write a paragraph or two for each one. Those words are on my response cards. My better angel inspired those words.
Still, they were not very helpful when I was in the moment. Too hard to remember ALL those words and reasons why. It took too long to find that information when I was totally distracted by a food desire. I need something that could QUICKLY come to mind.
So here is Beck's question.
What do I wish I could remember next time I have this thought? These are my QUICK helpful thoughts. I am Memorizing these Helpful Thought Responses. Practice them EVERY DAY! These few words mean so much more to me. I am convinced that they will convey in the moment both intellectual thoughts and an emotional thoughts that I sincerely believe are true.
These are my words in response to my most frequent sabotaging thoughts.
Hunger & emotions are NOT emergencies.
Every bite counts!
Wait 20 min. for satisfaction.
Strengthen my Resistance Muscle.
You don't care NOW. You always care tomorrow. Yes, You do care.
Start again immediately!! No stick!
You don't need it you WANT it.
Scale has NO Choice.
Reward myself every week!
Thank you for contributing your helpful thoughts. I'm sure you recognize that many of these are stolen from you. They work. They are easy to memorize. They end the struggle quickly. They are just what I need in the moment.