Mental triggers

Tackling Sabotaging Thoughts with The 3C Method

Introduction: Welcome to this critical lesson on combating sabotaging thoughts, your mind's trickiest hurdles in overcoming emotional eating. By now, you understand that conquering emotional eating isn't just about food; it's also about mindset. Today, we'll focus on a simplified Cognitive Behavioral Therapy (CBT) approach known as the "3C Method: Catch, Challenge, Change," to reframe those mental barricades into stepping stones. Objectives: - Grasp the concept of sabotaging thoughts and their role in your behaviour. - Learn about the "3C Method" as a streamlined CBT approach. - Utilise this method to change your sabotaging thoughts into empowering beliefs. The Sabotaging Thoughts: Sabotaging thoughts are like invisible puppet strings pulling you away from your goals. Phrases like "I'll never be able to control my eating," or "One more won't hurt," are examples of such thoughts. They distort your reality, making it harder to stick to healthy choices. Introducing The 3C Method: This method simplifies the key principles of CBT into three actionable steps: **Catch, Challenge, and Change**. Here's how to implement each one: 1. **Catch**: The first step is awareness. You must become conscious of the thought you're having. For example, you catch yourself thinking, "I had a tough day; I deserve some comfort food." 2. **Challenge**: Question the thought. Is it factual, or is it an interpretation of events? For instance, you challenge the caught thought by asking, "Will eating this truly make me feel better in the long run? Is comfort food the only way to feel better?" 3. **Change**: After challenging, change the thought to a more constructive or realistic one. For example, you can change the thought to, "I had a tough day, but eating junk food won't solve my problems. I should talk to a friend or go for a walk instead." Activities: - **Thought Journal**: For one week, maintain a journal documenting the sabotaging thoughts that cross your mind. This exercise makes you more aware, helping you to "Catch" these thoughts effectively. - **Index Card Exercise**: Based on the "Challenge" and "Change" steps, create a set of index cards that list the new, empowering thoughts you've developed. Keep these cards in an easily accessible place and review them daily. Examples of Sabotaging Thoughts and Alternatives: 1. **Sabotaging Thought**: "I messed up my diet; I might as well eat whatever I want today." **Alternative Thought**: "I made a less healthy choice, but that doesn't mean I should give up on my goals for the day." 2. **Sabotaging Thought**: "I'm stressed, and food makes me feel better." **Alternative Thought**: "I'm stressed, but food is not the solution. Let's find a healthier way to cope." 3. **Sabotaging Thought**: "I can't resist this craving." **Alternative Thought**: "Cravings are temporary; they pass. I have the willpower to overcome this." Conclusion: Sabotaging thoughts are roadblocks, not dead ends. By employing the "3C Method," you'll build a strong mental foundation to help you break free from the cycle of emotional eating. It's not about perfection; it's about progress and practice. The more you practice, the better you get at replacing sabotaging thoughts with empowering beliefs. Reflection of sabotaging thoughts worksheet