"Thinking mistakes" for weight loss management

Dear, dear.. tiba-tiba nak menulis di sini. Sejak terjebak dalam dunia kaunseling, agak mencintai teori "cognitive therapy" yang peduli untuk menstruktur kembali cara berfikir seorang insan. Utamanya, bermula dengan diri sendiri dahulu. Perbaiki sisi-sisi negatif dalam diri.

Anyway, today, I'd like to share some notes on thinking error that most likely lead to non-compliance among our clients.

So,  here goes :


1 . All or nothing thinking  
You see things in only 2 categories when there's really a middle ground.
Example :
Either I'm completely on my diet or I'm off my diet.
Either I'm 100 percent successful or I'm a failure and may as well give up dieting. 

* Biasanya, klien kategori ni akan selalu blew up their diet plan bila terbuat "silap" sikit.. termakan seketul doughnut ke, terminum CikguDrink ke..


2. Negative fortune telling
You predict the future negatively, without considering other possible outcomes.
Example :
Since I didn't lose weight this week, I'll never be able to lose weight. 
Since I gave into that craving, I'll never be able to tolerate cravings. 


3. Overly positive fortune telling
You predict the future too positively, without considering other possible outcomes.
Examples :
I'll be able to eat just a little bit of this food I crave, feel satisfied, and stop.
It's okay if I just estimate the amount of food I'm supposed to have instead of measuring it. I'll still lose weight.


4.Emotional reasoning
You think your ideas must be true even though objective evidence says not.
Examples :
Since I feel like a failure for having strayed, I really must be a failure.
I feel like I just have to have something sweet right now.


5. Mind reading
You're sure of what others are thinking, even in the absence of compelling data.
Examples :
People will think I'm strange if I don't drink the sweetened beverages at the event.
She'll think I'm rude if I don't try the brownies she baked.


6. Self-deluding thinking
You rationalize by telling yourself things you don't really believe at other times.
Examples :
If no one sees me eating, it doesn't count
It won't matter if I give in to my cravings.


7. Unhelpful rules
You mandate actions without taking circumstances into consideration
Examples :
I can't waste food
I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house.


8. Justification
You link 2 unrelated concepts (to justify your eating)
Examples :
I deserve to eat this because I'm so stressed out.
It's okay to eat this because it's free.


9. Exaggerated thinking
You make a situation seem greater or worse than it really is.
Examples :
I can't stand this craving
I have no willpower.


So now, dah tahu semua nih... apekah role kite???

Help them to notice it and assist in providing helpful responses/restructure their thought.
And of course, all these require counseling skills that we need to brush up..Haiyyyaakk


Hey, bila lagi nak jumpa nih.. reunion..