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Post by mare on Apr 19, 2021 4:28:31 GMT -5
Today we start creating additional cards to go with the one of our advantages. These will help you better respond to those pesky sabotaging thoughts. To make them, first look ahead and think about when things will be tough later and what you want to read then. You can also create them after mistakes to put in some prevention for next time. Read these cards daily and put in extra time before difficult situations. Why do this? 1. Learn to be ready for ST instead of surprised 2. Helps you practice a new way of thinking about eating 3. Something to do besides eat, which might have been your go to in the past Please come by with credits and text for a card. Here's mine for today "It's worth it to do this work not just type about it. The semester ends in one month and I want to hit it feeling better, not worse." fitin14, pirouette, sweetmarsh52, gemellus, Cyn, Emily.Postal, beherenow, ontosomething, charlotte21, phoenix, digplantweed, lindabee, lumberjack55, wendroz, corgi, mary~m, peacemama, bunzoni, tina1966mi, mollyrox, melbre, Emily.Postal, irisinnia, gracie, |
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Post by pirouette on Apr 19, 2021 7:10:08 GMT -5
Here.
"It is always east to come up with a reason to go off plan. There are SO many more reasons to stay the course. I deserve to feel better."
"Life is too short to eat things that sap my energy and make me feel lousy."
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Post by charlotte21 on Apr 19, 2021 7:46:03 GMT -5
Here.
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Post by ontosomething on Apr 19, 2021 7:53:30 GMT -5
Happy Monday all-
This is a new thing for me. I never had any cards before but I really like the idea of creating them in advance. Since emotional eating is my issue, I will create a card around that. Some of what I write was borrowed from a past Beck round.
“When I try to feed feelings, I am never done. I cannot solve those problems by eating to numb. I can eat enough to have regret, and that is worse. Today, I chose to feel and write about my feelings instead.”
Beck on!
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Post by wendroz on Apr 19, 2021 9:31:36 GMT -5
Hello
I wrote this,
I need to remember that unplanned eating doesn’t solve (insert feeling) pause and make some tea soothe yourself with a ritual. Or go clean a drawer of move around. This action will help you meet your goals and build your resistance muscle. You’ll be proud of yourself
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Post by peacemama on Apr 19, 2021 9:34:42 GMT -5
For response cards, I've added a few quotes gleaned from the start of Diet Trap Solution:
"You will experience success when you learn how to stick to your plan even when you don't feel like it." p.4
"You know intellectually that you'd be much better off eating more healthily, but at the moment of temptation, your sabotaging thinking leads you straight into a trap. " p.17
"Everyone faces these traps--situations in which you are tempted to eat or drink in a way you'll regret later. The circumstances that blind you for those seconds between 'I really shouldn't eat that' and 'Darn, I really shouldn't have eaten that'." p.7
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Post by fitin14 on Apr 19, 2021 9:51:42 GMT -5
Eating to ease my emotions will cause more bad feelings later. I can get through this by doing x, y (reading, walking, talking to a friend)
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Post by peacemama on Apr 19, 2021 9:57:36 GMT -5
A short and sweet response card, inspired by a Noom article about stress.
Dear STs,
For my health and peace, we need to break up.
Love,
Me
It matters.
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Post by lindabee on Apr 19, 2021 10:09:27 GMT -5
I copied word for word the one from the book:
I need to face reality. If my goal is to lose weight, it's not okay to eat unplanned food. I can always plan to eat it tomorrow, but history has taught me that making spontaneous decisions to go off my plan just doesn't work. When I get on the scale tomorrow, I'm going to be very glad I didn't eat it". And then for emphasis - NO SPONTANEOUS EATING!
Other cards:
To succeed at weight loss I need a very weak giving in muscle and a very strong resistance muscle.
Unplanned eating does not solve any problems. It just creates other problems.
I can control myself around food just like I control myself in other ways throughout the day.
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Post by pirouette on Apr 19, 2021 10:36:31 GMT -5
One really good takeaway I am really trying to incorporate is the lesson about riding out emotions instead of turning to food. I am expanding that to include riding out the feeling of wanting to eat just because I like to and want to.
I feel like a parent telling a kid to get off the merry go round, that it will be there tomorrow and it is time to go home NOW.
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Post by gemellus on Apr 19, 2021 10:53:02 GMT -5
I'm really trying to pay attention and find those sabotaging thoughts. I know I have them I just need to pay attention to fight them. A lot of mine is all in the planning.
I have to accept the fact that changing my lifestyle takes time and effort. I have to put in both.
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Post by ontosomething on Apr 19, 2021 12:32:24 GMT -5
I too need to think about planning something into my food plan later in the week if it is calling me today. I certainly won’t die of hunger if I don’t eat it just this second!
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Post by beherenow on Apr 19, 2021 19:35:38 GMT -5
I copied this to a new card- "Whenever you regret something you've eaten, ask yourself, 'What did I tell myself that led me to eat something I wasn't supposed to eat? How do I wish I had answered that thought'?" Pg 31.
"If hunger isn't the problem, then food isn't the solution." I think this is from BDS.
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