Beck Diet Solution - Response Cards




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AnneWonders
02-01-2010, 11:08 PM
What are your favorite or most effective Response Cards?

Anne


BillBlueEyes
02-01-2010, 11:19 PM
My all time favorite:

That's not about me.

Just makes the spurious item of desire go away. Like magic.

gardenerjoy
02-02-2010, 11:30 PM
Hunger is never an emergency.


midlifecrisis57
02-03-2010, 01:14 PM
is actually a magnet on my fridge. it has a picture of a pug in it, head tilted to one side, wearing a tag that says "Don't Feed the Pug".

It looks like this:

Stay Calm



pug

sign Don't Feed the Pug

And Carry On.

Beverlyjoy
02-04-2010, 07:26 PM
One of my favorites is the one on dealing with a cravings and desires. I re-write the information from that response card into my journal every day as a reminder:

The Five D's - Distance, Distractions, Drink Water, Deep Breathing, Destroy the food. (I usually cover it with dishwashing liquid)

I - Identify as craving or desire - but, eating it is NOT an emergency,
S - Stand firm and Strengthen your resistance muscle
N - No choice - the hardest part of a craving or desire is the anxiety you feel when you want to eat it - you don't think you can get through it. But you can.
I - Imagine how bad you'll feel after eating it.
R - Remember why you want to do this.


Also - eat only when seated.

gardenerjoy
02-06-2010, 08:42 PM
When dieting seems unfair, remind myself that this is how all successful dieters and maintainers eat.

silverbirch
02-07-2010, 03:21 AM
This was very powerful as I was starting. Hesitate to say it's ingrained now as it's only been 32 days but ... I don't eat standing up now!

'When I feel like eating standing up, I'm going to find a seat and sit down.'

I think it was ChinaMaine who helped me with this. :wave: Thank you very much, CM.

Stella
02-07-2010, 08:46 AM
My all time favorite:

That's not about me.



Same. I often need to remind myself of this as I can really become incredibly worked up about things which are not my business... :-(

paula953
05-07-2010, 10:16 AM
So far I have two

Eat sitting down
If I am tempted to eat standing up to have a drink of water. Nibbling adds the calories.

Credit
Its ok to say well done when you have resisted temptation


I have a tendancy to eat little bits when preparing meals like bits of cheese when I have grated some you always get a git left over and I tend to eat it not I cutit up small if I cannot grate it and always have a glass of water to habd if I am tempted to eat it. Also a post it note to remind me to STOP NIBBLING DRINK WATER INSTEAD.

I am very good at telling myself off when I give in to temptation then sabotage things further. Giving myself credit for doing something positive is helping reinfoce the good habits. If I do give in to temptation I can now say Ok I gave in but it took longer this time and it will get easier to say NO in the future.

Woodland
05-14-2010, 06:37 PM
I have to remember that getting hungry is not an emergency. It helps so much to have a food plan, so I can see all the food I still get to eat later in a day.

Woodland

LastTrain2Para
05-15-2010, 12:57 AM
None of the response areas have the greatest effect compared to the how thin people think section because it has information I've heard before from thin people but rejected it at first because of ignorance/naivety. It really puts in to perspective what should be down to keep your shape and helped me realize how wrong my thinking was when it came to food.

But maybe my favorite will change cause I haven't finished the book yet :) teehe

Beverlyjoy
05-15-2010, 06:57 AM
[QUOTE= But maybe my favorite will change cause I haven't finished the book yet :) teehe[/QUOTE]

For me...my 'favorites' change too - depending , sometimes, on what I am working on or facing in life.

Woodland
05-16-2010, 12:28 AM
I agree. Each day is a new challenge !! The cards are a great help, even just looking at the folder I keep them in sometimes is a good reminder !

Woodland

silverbirch
06-03-2010, 05:43 PM
Wash it off! I'm not going to lick the spoon or my fingers.

spaghetticat
06-10-2010, 12:54 AM
Hunger is not an emergency

and I can eat whatever I want or I can be thin. I can not have both.