Beck Trek 2017 - Day 25: Identifying Sabotaging Thoughts
Wednesday, October 25, 2017
(The Beck Diet Solution Team is currently working through the 6-week program outlined in Judith S. Beck's book by the same. I encourage everyone to check out the team and perhaps join in the read.)
Day 25 - Identifying Sabotaging Thoughts - what it looks like in real life.
This was the scene at my house yesterday:
Setting the scene: drama, misunderstanding, and lack of support at work, peaceful lunch hour interrupted, two additional projects dumped on me at the end of the day. I can't wait to get home and relax. Expected a 2-minute stop to pick up a Rx but there were six people ahead of me. Hungry, emotionally beaten down, impatient and upset.
Shortly after I arrived home, DH texted to say he would be two hours late. That means dinner will be two hours later as well. And therefore
SABOTAGING THOUGHT #1: I have to have a snack because dinner will be really late and I'm hungry now.
My choice in snack (trail mix) was not the worst, however, after I measured my 3-tbsp serving I decided:
SABOTAGING THOUGHT #2: I'll just have a little extra. It won't matter.
So I added "a little extra" - another tbsp - to my dish and thought, "Good for me for serving it out in a dish rather than eating out of the package." (This is Justification, which we'll get to on Day 26.)
Of course, the trail mix was delicious, I was still feeling stressed and unsettled and actually still hungry because I gobbled down the trail mix quit quickly, so I decided:
SABOTAGING THOUGHT #3: That "little extra" wasn't enough to calm me down or satisfy my hunger, so I need some more.
Another entire serving later, I came to my senses and stopped myself from adding "a little extra" again. But THREE TIMES I made decisions that were not helpful in getting control of emotional eating.
It would have been fine to serve up the ONE serving of trail mix, get my exercise clothes on so I'd be ready to hit the treadmill for a mile or two walk, or get the cleaning supplies ready because I need to clean the bathroom. I would have been better to have another activity planned so that I could start right in after the ONE serving of trail mix. That will be my plan for next time. I'll probably have a chance to put it in action today.