What “core belief” stumbles upon you?
We know that it is our distorted thoughts about ourselves and the world that can often lead to unhealthy decisions (or you can just get too hungry – which is a physiological blood sugar problem).
When it comes to the psychological side of weight, Motivation highlights a client's skewed thoughts through the mental weight questionnaire. We then work with the client to help change those thoughts, to change their behavior, or vice versa, to change the unhealthy behavior or habit, to form more constructive and compassionate thoughts about the self (for example learning to stop using food as a reward through alternative techniques that are less harmful and also more effective – a win-win situation!).
What's your story & # 39 ;?
As we all know, if we can get ourselves to do something else, it depends largely on what we tell ourselves – even if we know it's good for us. that is, on our thinking. The "story" we tell ourselves is critical and often skewed. Hence, this is a great place to get attention, change habits and mindsets.
Core beliefs may not be immediately accessible to consciousness. We need to "study" ourselves and others to learn more about automatic thoughts. These core beliefs have been ingrained since childhood (the result of everyday injuries and sometimes more serious trauma).
Are you even aware of the core beliefs that you hold that underpin much of your self-sabotaging behavior?
The ones we hear most often in our clinics are usually: “I am hopeless”, “I never get past a certain point in losing weight” or “I have to do things perfectly or not at all” or “ I'm obsessed with how others see me ”(in other words, if I don't get their consent, I am worthless, so their consent is vital to my wellbeing). I think we can probably all agree that these are negative and distorted falsehoods. Let's look a little more.
The following Set of skewed core beliefs, originally made public by one of CBT's pioneers, Albert Ellis. Tick all that apply to you (and note the use of "should" and "must"):
1. "I have to do well and get the approval of everyone who is important to me, otherwise I will be a worthless person."
2. "Other people must treat me kindly and fairly, otherwise they are bad."
3. "I have to lead a simple, comfortable life, otherwise I cannot enjoy at all."
4. "All the people who are important to me must love me and agree with me, otherwise it will be terrible."
5. "I have to be a high achiever or I am worthless."
6. "Nobody should ever misbehave and if they do I should judge them."
7. "I mustn't be frustrated with what I want and when I am, it will be terrible."
8. "When things are difficult and I am under pressure, I must be unhappy and there is nothing I can do about it."
9. "When faced with the possibility of something terrifying or dangerous happening to me, I must become obsessed with it and make desperate efforts to avoid it."
10. "My past is the most important part of my life and will continue to determine how I feel and what I do."
Seemingly "factual" sentences like "This is terrible, I can't stand it!" tend to lead to unhealthy negative emotions. An example for our customers would be: "I had a slip, so now the whole day or week is a disaster" or "Other people can eat what they want – why can't I?" That's not fair".
If you want to disrupt irrational beliefs, try to draw attention to the change in language used and thus to the "story" you tell yourself about your successes and failures. A situation may be bad, but it is certainly not terrible. Other irrational beliefs include evaluating people instead of their actions ("I'm terrible" or "It's a nasty job") and over-generalization ("I'll never get the job I want").
Questions to ask yourself
– Why do I have to feel, think or do that?
– Can I support this belief rationally?
– Where's the evidence?
– What alternative explanations or perspectives are there?
– Is it really as terrible as I tell myself?
– How does a bad deed make me a bad person?
– Where is it written that others must act in a certain way towards me?
Check out this engaging video on automatic thoughts here.
Healthy negative emotions
It should be noted that CBT does not seek to eliminate all negativity within an individual. Rather, a difference is established between healthy negative emotions and unhealthy negative emotions.
Healthy negative emotions These include worry, sadness, anger, remorse, disappointment, and regret, while unhealthy negative emotions include fear, depression, anger, guilt, injury, jealousy, and shame.
Unhealthy negative emotions tend to lead to self-destructive behavior while healthy negative emotions tend to lead to self-sustaining behavior. For example, sadness can lead to self-preservation, with an individual wanting to stop being sad and taking the appropriate action to do so. On the other hand, depression can lead to self-defeat, in which one becomes passive and has no motivation to change.
What story are you telling yourself today? And could you change it to a more helpful one?
Don't leave this to chance. Affecting changes in and around skewed core beliefs is about making positive improvements in many aspects of your daily life.
For more information on Albert Ellis and CBT, visit the Albert Ellis Institute.