The 7-step tool to ditching your negative thoughts
Episode description
We all have those negative thoughts that come up, right?
"I'm a failure" or "I'll just never get to my goal weight" or "The scale didn't move!"
Every human has them. But today's episode gives you the 7-step process on how to work through those negative thoughts and start a more positive chain of thinking.
We define 9 categories of negative thought patterns (aka cognitive distortions)
All or nothing thinking (you're either perfect or a total failure)
Overgeneralization (one part of the experience with something was bad has you label the entire experience as "bad")
Mental Filter (the scale didn't move to therefore it was a bad week)
Jumping to conclusions (people will judge me in the gym)
Catastrophizing (one mess up = total loss of progress)
Emotional Reasoning (I feel it so it must be true)
"Should" Thinking (hanging to tightly to what we "should" do)
Control Fallacies (we have no control or full control over our surroundings)
Fallacy of change (if something/someone would just change then I could be better...)
And a 7-step process to help you work through the negative thought:
Write down time and time of the situation
Describe the situation and triggered the negative thoughts
Write down the negative thoughts that came up + rate how much you believe them to be true
Identify what those negative thoughts are making you FEEL
Label the cognitive distortion into one of the above 9 categories
What is evidence FOR and AGAINST your thoughts? What is an alternative thought you could also have?
Re-rate and reflect
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