Beck Diet Solution, Day 37
Tuesday, November 06, 2018
These lessons near the end are showing how important it is to continue to do these lessons even with events that are not food related. Such important skills to learn and they take time for them to become a part of the daily routine.
Today's lesson is to reduce stress by following 3 steps:
1. Solve the problem.
- In order to do this, we are referred back to the priority chart, back on day 8. In order to do this we need to divide our activities into 3 categories a. essential (must get this done), b. highly desirable (it'd be great to finish this), and desirable (it'd be nice to do this). If any of these activities cause you to develop negative thoughts that would hinder you from solving the problem, use the 7 question technique (day 27) to help you find a solution.
2. Relax - do some relaxation techniques such as progressive relaxation and/or guided imagery. Also do slow, controlled deep breathing.
3. Change your mindset - stress often comes from unrealistic rules that we have set either for ourselves or others. We need to recognize these rules and relax them by taking out "always" and "never" out of the rules. These two extremes allow for no errors, no middle ground. (Sounds like the "all or nothing" thinking mistake.
Ways to help change our mindset is to acknowledge that we do not always have control over our situation or others. Ask yourself what are the advantages of changing your rules that you have set.
Rules often contain "should" or "shouldn't", we need to change our vocabulary to "It is more realistic to expect that..." Example given fits my situation that I have been experiencing lately: Instead of saying, "Other people should always be grateful", I ought to change that thought to: "Not everyone will be as appreciative as I would like them to be."
What I am learning is that not only does it take time to take control of cravings and undesirable eating, it also takes time to change how I respond to situation by thinking differently. But then, that is what the Beck Diet Solution is all about.