Week 3
We are at Step #4: Create new realistic thought - Summarize evidence to replace automatic thought
New realistic thought
If the evidence does not support your sabotage thought, write an alternative view of the situation that is consistent with the evidence. i.e. I can find new ways to celebrate that focus on people rather than food
If the evidence only partially supports your original thought(s), write a balanced thought that summarizes the evidence supporting and not supporting your original thought. i.e. Eating comfort food numbs me but the long terms effects are too much for me
Rate your belief in the new alternative thought(s) on a 0-100% scale.
Action Steps for today:
Write out your new realistic thoughts, summarizing evidence to replace automatic thought. Put these new realistic thoughts in your purse, or wallet or take a picture and have them on your smartphone. Review, rewrite as necessary, and practice regularly!