Dispute Unhelpful Thoughts

Thinking in all-or-nothing terms using words like “always,” “never,” and “every” can make it difficult to see options. Avoid thinking about people or situations using absolute terms. Logical thinking looks at more than one option. People can act in different ways. Situations can have many outcomes.

Have you had any of the unhelpful thoughts below:

*  Gaining weight and moving less is just part of getting older.

*  Taking care of myself is selfish.

*  I weigh less than those around me. At least I am doing better than they are.

*  My spouse does the grocery shopping and cooking so I have very little control over what I eat.

*  Eating healthy is too expensive.

Question your unhelpful thoughts. The strategies on the following pages help to break down thoughts that you may be using as excuses not to change. If you notice you are thinking in absolutes, identify alternatives to your black and white thoughts.