Activating Event: I ate to full again, with a steady pattern of it, and not enough 50% eating.
Irrational Belief: I have to and can immediately eat 50% full and skip meals whenever the notion floats through my head.
Consequence: I keep having niggling doubts that I am not doing enough to lose weight. I sense the danger that it might border on beating myself up.
Dispute the belief: Habits are built slowly (but I know I can! I know I have to !) Who says I have to feel emotionally comfortable every time I eat? Who says I can’t serve the weight loss gods a bit more than I am right now? Who says I’m not challenging myself enough right now? Why am I not challenging myself more? (I’m afraid of failing). Maybe the reason I haven’t binged is I haven’t pushed myself as hard as I really want to.
Effective action: Instead of a planned binge, why don’t I give myself permission to push myself hard and if I fall, not beat myself up over the binge? I can also reaffirm my beliefs around my weight loss path. I can also do more EFT, or more attentive eating, and lots more permission to stop when not hungry any more.
Feelings: Calmer, but mixed. There’s a note of tension, because I’m basically giving myself permission to take risks, and I’m not normally a risk-taker. Feeling a little wise, too, because I know that the world won’t end if I go too far and binge. The world also won’t end if I skip food a lot more. Feeling pleased at having rational thoughts.
