As people, we experience a whole range of emotions and that’s what makes us human. It’s pretty normal to have thoughts that help, motivate and make us feel good. But, we also have thoughts that hinder us and hold us back in some way.
Remember, it is your choice as to whether you allow a thought to help or hinder you.
Cognitive Behavioural Thinking (CBT) was pioneered by Aaron Beck in the 1950’s and 60’s. It suggests that the way you think about a situation (cognition), is related to your reaction (behaviour and feelings), rather than the situation itself.
So … how you think will impact how you react, feel and behave as a result.
This involves taking a look at your thoughts and reframing or restating your them in a way that you feel is helpful. This in turn might change how you react, feel and behave in the situation.
Example
Situation
You reach for ice cream today.
Thought
“I am not good at dieting. I am not strong enough to resist it”.
What reaction does this create in you?
Does it lead you to give up, or make you try harder? It’s your choice.
React / Behave
Let’s say this person feels frustrated and they would like to give up.
How about we try and reframe their thinking?
Thought
“I slipped a little with my food today; but tomorrow is a new day and I will try again then”.
React / Behave
What reaction would this create in you? Some feel more hopeful and see the journey as a progression instead of a single goal. Tomorrow is a new day.
Another Example
Situation
A person doesn’t lose weight this week despite all their efforts.
Thought
“I’m never going to be able to stick to this diet. It’s not working and it’s too much effort.”
Reframe
How about …
“I am going to focus on my eating one day at a time. If I come across a temptation, I will put plans in place to manage this. I am going to focus on progress, not meeting the final goal.”
React / Behave
Some people report feeling a little better when it doesn’t feel like you are tackling a whole wellness journey at once, just one aspect of it. It shouldn’t be all or nothing.
So, if you find yourself having thoughts that you feel are hindering your wellness journey, ask yourself:
· How are you feeling? Is it a helpful or hindering thought for you?
· Take a deep breath (I like to Imagine a stop sign in my head). Do whatever will help you pause.
· Do you want to reframe it?
· If so, how might you reframe it?
· Decide what you would like to do from here.
Again, it’s up to you and how you get it done is an individual thing.
So just summarising:
· Humans experience helpful and hindering thoughts. They can vary from individual to individual.
· Many people are likely to experience some thoughts and doubts that they feel hinder their wellness journey.
· You get to decide how you will react to these thoughts.
How you think will impact how you feel and behave as a result.
