Stop Bullying Yourself

What would you do if someone said any of the following to you?

“You’re just so disgusting!”
“You look like a pig!”
“It must be terrible to look like you do!”
“You had better lose 25 pounds or else!

It probably wouldn’t go over to well. But many of us are willing to say these very same things to ourselves. We seem to think that by being hard on ourselves we will somehow become motivated to do better.

The truth is just the opposite. When a person doesn’t feel good about themselves and sees themselves as undeserving and unworthy, they set themselves up to fail at their weight loss efforts.

To counteract negative thinking learn to give yourself credit for everything you do right. Say things like:

• Great!
• Good job!
• I did it!
• Way to go!
• I can do this!
• Keep up the good work!

Judith Beck, in her book, The Beck Diet Solution, suggests the following activities to help you recognize your positive behaviors:

• Write down the word "credit" on a sticky note and put it where you’ll often see it.
• Once or twice a day take out a notebook and write down all the things you deserve credit for.
• Every time you check off an item on your daily to-do list, say something positive to yourself.
• Buy a small counter and click it every time you deserve credit

And when you do fail don’t say, “I’m such a failure.” Instead, say something like, “I didn’t do as well as I’d like but will do better next time.”


Lonnie Carbaugh

Lonnie Carbaugh, LPC, NCC,  is a Behavioral Health Counselor at Full Plate Living who has shed and kept off 25 pounds since working for Full Plate Living. He is as dedicated about walking 5 miles a day as he is about his favorite sport, baseball.

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