Beck Ch Day 34 Solve Problems
Wednesday, November 02, 2016
Feeling emotional? You have 2 choices.
1) We can use an emotional experience as an opportunity to eat or overeat. We get a few moments pleasure and stay fat.
2) Accurately Label feelings. I am anxious. I am NOT hungry. Oh, well. NO CHOICE!
Use those words to make a quick decision to NOT eat.
OH well. I don't like feeling like this but Oh well. Notice the release from tension.
No Choice! Walk away. Celebrate the decision. Feel empowered. Feel anxious.
Beck recommends the 7Q technique to solve problems. I just don't find the 7Qs very helpful. They take a lot of time and thought.
My Problem solving technique
So you decided to NOT eat. Now what?
Remember, feelings rise and fall over time. It won't last forever. Endure the feeling and calm yourself with distraction, exercise, breathing etc. until you feel more calm.
Response a Card
Remind yourself why you want to change this behavior.
I deserve my ARCs. I deserve to feel better. I deserve to be slender.
Food solves my immediate pain but the cost of emotional eating creates a lifetime of pain.
Yes, emotions are painful. Overeating makes it worse. Hang in there it will pass.
Distract yourself. Go for a walk. Exercise. Clean something. Make a cup of tea.
When your feeling ebbs or passes, work on problem solving.
This is a right brain left brain conversation
Start a discussion with the other person involved or with yourself.
State your feelings. When you aaaaa, I felt bbbb.
Offer a compromise. Could you please, ccccc? What if we ddddd instead?
Ask for options.
Find agreement. Even a partial solution feels better.
Celebrate! Be proud you hung in there and resolved things. Give yourself credit for NOT eating.