Part 4: Create a Helpful Environment

Control Catastrophic Thinking

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Seeing the worst possible outcome for a situation can lead to anxiety and racing thoughts. Avoid focusing on the negative aspects of a situation or how it could be even worse. The unknown future can seem scary and full of negative potential. Dispute each irrational thought with a rational one. Challenge your “worst case scenario” with a “best case scenario” and options in between.

•  What is statistically likely in this scenario?

•  How might this situation turn out better than expected?

•  What can I do to reduce the chances of the situation getting worse?

 

Think of a “mountain” that you build out of a “molehill.” Challenge your thought with rational thinking. Complete the following chart with two examples of your own.

 

Catastrophic Thought

Example: The more weight I lose, the more I am going to gain back later. I am better off staying overweight.

 

Alternative Thought

Losing weight will help my health now and in the future. I can learn tools to maintain my weight loss. Even a small weight loss will have a big impact on my health.

It Takes a Village

Build Support at Home

Build Support at Work

Social Media for Support

Support Isn't Supportive

Be Assertive

Use the L.A.D.D.E.R. Technique

Practice Assertiveness

Unsupportive Situations

Say Nice Things to Yourself

Dispute Unhelpful Thoughts

Rational Thinking

Banish Black & White Thoughts

Control Catastrophic Thinking

Create Self-Enhancing Feelings

The Power of a Phrase

Review and Prepare

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