"I've thought that"
"I woke up late...my day is ruined!"
What is All-Or-Nothing or Black and White Thinking?
"I have no self-control."
What is labeling?
"Pasta shouldn't be eaten."
Examples: "Grains serve a function." "Pasta (at least used to) taste good." "Pasta isn't good nor bad."
"I used symptoms during dinner, so I might as well restrict HS snack."
Examples: "I can restart anytime." "Sometimes an apparent set back is actually a set up for something great to happen!" "Challenge accepted."
"I'm a failure."
Examples: "I made a mistake." "I got that thing wrong."
"I guess I could call her, but I know it won't work out for us to hangout anyway soo..?"
What is forecasting/what if thinking?
"Everyone thinks what I just said in group is dumb."
What is mindreading?
"She's really moving out of lodging because she hates me as a roommate."
Examples: "It's too expensive so she's going to live at home." "Her uncle is ill and he was a father figure to her so she's postponing treatment." "She successfully finished treatment! She's ready to make like a tree and leaf."
“I'm basically a lazy slob for just sitting around all day."
Example: "I'm not engaging in as much movement as I'd like."
“I feel so bad about my body today; I just don't think I'll ever have a positive body image.”
What is All-Or-Nothing or Black and White thinking?
"A relapse means I'll always be this way."
What is overgeneralization?
"I'm probably going to gain like 27 pounds if I eat that."
What is catastrophizing?
"If I weigh a certain amount, no one would like me."
Examples: "I am more than a number on the scale." "Maybe I'd lose people who I thought were friends; maybe I'll gain actual friends."
"I should thinner like that girl."
Examples: "I should take care of my body." "That girl's thinness might come with a life that I don't want."
"They're just saying that to be nice; because they're my friend."
What is Disqualifying the Positive?
"I should have been able to finish that meal."
What is judging?
"I feel guilty after eating that; I must have done something wrong."
What is Emotional Reasoning or Feeling Are Facts?
"I feel fat. I must be fat. Not only that, people can see that I'm fat."
Examples: "Feelings aren't facts." "People actually judge based on a number of things, not just appearance."
"I'm a failure because I ate too much today."
Examples: "My "goodness/badness" isn't based on my food intake." "I must have been hungrier today than I normally am as I ate more food that I typically would." "I was % meal plan compliant today!"
"If I might fail at it, why try? Perfection is what I'm striving for!"
Examples: "There is nothing wrong with wanting to do things well." "The only failure is not trying." "Mistakes are proof that I'm trying."
"I hear you saying that food has nutrients like vitamins and protein and stuff...but it has # calories."
What is discounting the positive?
"Joey went along with my suggestion for dinner, but he suggested 2 other places so he must have hated my suggestion."
What is mental filtering?
"If I hadn't said that, they would be having a better time during group."
What is Self-Blaming or Personalization?
Examples: "Maybe that person is disgusted with my nose." "Maybe that person looked at my nose because I have a booger in it."
"She didn't finish her meal; she must have more willpower than I do."
What are comparisons?