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Beck > Deal With Your Cravings > Flashcards

Deal With Your Cravings Flashcards

1
Q

Distraction ideas to deal with cravings

A

Label it as a craving and say to yourself: This feeling is just a craving. It’s uncomfortable and intense, but (like hunger) it’s not an emergency.

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2
Q

Distraction ideas to deal with cravings

A

Stand firm and tell yourself that you are NOT going to give in. You are going to strengthen your resistance muscle. Don’t give in.

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3
Q

Distraction ideas to deal with cravings

A

You have NO CHOICE. This is intense, but you can stand it. It might be uncomfortable, but nothing bad will happen to you if you withstand it!

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4
Q

Distraction ideas to deal with cravings

A

Imagine the aftermath of giving in…you will feel terrible, heavy, guilty, get bad indigestion, feel heavy-hearted, and you’ll be upset and try to give in more!

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5
Q

Distraction ideas to deal with cravings

A

Remind yourself of the reasons that you want to lose weight!

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6
Q

Distraction ideas to deal with cravings

A

Distance yourself from the food that you crave!

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7
Q

Distraction ideas to deal with cravings

A

Drink water or a low-calorie beverage.

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8
Q

Distraction ideas to deal with cravings

A

Relax. Breathe x 3 minutes (Set a watch), and also inhale and exhale for a count of four for each.

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9
Q

Distraction ideas to deal with cravings

A

Brush your teeth.

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10
Q

Distraction ideas to deal with cravings

A

Check your fortune ball!

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11
Q

Distraction ideas to deal with cravings

A

Polish your nails.

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12
Q

Distraction ideas to deal with cravings

A

Reread parts of the Beck book.

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13
Q

Distraction ideas to deal with cravings

A

Call YEN.

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14
Q

Distraction ideas to deal with cravings

A

Go to a store.

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15
Q

Distraction ideas to deal with cravings

A

Play with Oscar.

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16
Q

Distraction ideas to deal with cravings

A

Rent a bicycle.

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17
Q

Distraction ideas to deal with cravings

A

Go for a walk.

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18
Q

Distraction ideas to deal with cravings

A

Go for a hike.

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19
Q

Distraction ideas to deal with cravings

A

Go to Gold’s Gym.

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20
Q

Distraction ideas to deal with cravings

A

Take a bath or shower.

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21
Q

Distraction ideas to deal with cravings

A

Email someone.

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22
Q

Distraction ideas to deal with cravings

A

Do a crafts project.

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23
Q

Distraction ideas to deal with cravings

A

Work on an imovie.

24
Q

Distraction ideas to deal with cravings

A

Practice a musical instrument.

25
Q

Distraction ideas to deal with cravings

A

Work on your photographs.

26
Q

Distraction ideas to deal with cravings

A

Do a specific chore you are ignoring.

27
Q

Distraction ideas to deal with cravings

A

Putter around the house I(such as change lightbulbs, replace smoke detector batteries, etc)

28
Q

Distraction ideas to deal with cravings

A

Surf the internet (keep an internet list)

29
Q

Distraction ideas to deal with cravings

A

Tackle something on your to do list.

30
Q

Distraction ideas to deal with cravings

A

Read my list of reasons to lose weight.

31
Q

Distraction ideas to deal with cravings

A

Read Response Cards.

32
Q

Distraction ideas to deal with cravings

A

Read this workbook.

33
Q

Distraction ideas to deal with cravings

A

Phone my diet coach.

34
Q

Distraction ideas to deal with cravings

A

Distance myself from food.

35
Q

Distraction ideas to deal with cravings

A

Throw away food or move it.

36
Q

Distraction ideas to deal with cravings

A

Send a snail mail letter to a friend!

37
Q

Distraction ideas to deal with cravings

A

Clean out my drawers.

38
Q

Distraction ideas to deal with cravings

A

Go to the gym.

39
Q

Distraction ideas to deal with cravings

A

Leaf through a catalog.

40
Q

Distraction ideas to deal with cravings

A

Brush my teeth.

41
Q

Distraction ideas to deal with cravings

A

Call a friend I haven’t talked to in awhile.

42
Q

Distraction ideas to deal with cravings

A

Ride the elevator down and walk back up.

43
Q

Distraction ideas to deal with cravings

A

Take a walk.

44
Q

Distraction ideas to deal with cravings

A

Do a home-improvement project.

45
Q

Distraction ideas to deal with cravings

A

Download music.

46
Q

Distraction ideas to deal with cravings

A

Read a book.

47
Q

Distraction ideas to deal with cravings

A

Read a magazine.

48
Q

Distraction ideas to deal with cravings

A

Do Boards flashcards.

49
Q

Distraction ideas to deal with cravings

A

Make Boards flashcards.

50
Q

Distraction ideas to deal with cravings

A

Are you at work? Take a walk.

51
Q

Distraction ideas to deal with cravings

A

Are you at work? Do the breathing thing!

52
Q

Distraction ideas to deal with cravings

A

Are you at work? Drink a glass of water.

53
Q

Distraction ideas to deal with cravings

A

Are you at work? Remind yourself you are probably stressed and trying to deal with it! Eating will only prevent you from doing the work you need to, and you will feel more stressed!

54
Q

Distraction ideas to deal with cravings

A

Are you at work? Drink a diet coke or coffee.

55
Q

Distraction ideas to deal with cravings

A

Are you at work? Crack your back!

56
Q

Distraction ideas to deal with cravings

A

Are you at work? Look at a random patient’s lab.

57
Q

Distraction ideas to deal with cravings

A

Are you work? STOP don’t look for food. Take your hand away from the food. You are not hungry. Even if you are, you will eat when you get home. THIS IS NOT AN EMERGENCY!

Beck (7 decks)

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