Personal Journal

to

Help You Control Your Emotions

“It’s Terrible”

When you realize that you’ve eaten more than usual and that your overeating was the result of a disappointment or some other emotional trauma, examine your behaviour as follows:

Sequence: a) an external cause

b) triggered a thought process

c) which resulted in an emotional response and overeating

Example: a) I suggested something to my child and he did the opposite

b) I find it terrible and unbearable when my children ignore my advice, as I was right!

c) I felt frustrated and ate too much

YOUR NEW PROGRAMMING:

(to replace your old B sequence)

It would be better if my children listened to me all the time, but they have the right to make some of their own decisions, even if they end up in trouble. It’s not terrible and shouldn’t seem unbearable; it is just natural.

Finding sequence B is a little more difficult. Perhaps you can have somebody help you, or consult the “Be Thin, Master Your Emotions” Book or CD, which can be invaluable guides.

Whenever you experience an emotional upset this week, use the following  guideline to write out your own A-B-C sequence:

A: The External event that set it off:

­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

B: What I thought about it:

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

C: My subsequent feelings and behaviour:

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

My new way of thinking and my new programming should be:

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

“Repeat” this new programming several times a day if possible.

“Repeat” it particularly when similar circumstances arise.

“Repeat” it as part of your relaxation program.

The more you repeat it, the more effective it will be.

REPETITION IS PROGRAMMING