DAY 34

Solving Problems

To solve a problem, you first have to define it.

Don’t just feel the emotion of the problem, find out what lead to it…and then respond the Beck way to the negative thoughts.

Think of various solutions to solve the issue, weigh the pros and cons.

Be realistic, not every problem can not be solved, some are out of our control but others can be minimized with the coping skills Beck has provided.

To define the problem and identify it, use the 7 Question Technique that was learned on day 27.

Remember to contact your diet coach, reach out to this group for help from others.

1. What kind of thinking error could I be making?

2. What evidence is there that this thought might not be true?

3. Is there an alternative explanation or other way to view this?

4. What is the most realistic outcome of this situation?

5. What is the effect of me believing this though and what could be the effect of changing my thinking?

6. What would I tell a friend if they were in this situation?

7. What should I do now?

If you haven’t already, it might be helpful to have these 7 written out on some cards.