Book Review Week 2: The Four Thoughts That F*ck You Up... and how to fix them

Last week, we looked at how our rigid demands can create irrational thoughts and disturb ourselves. This week, we will learn to replace these unhealthy beliefs with healthy ones.

Let’s change the demand first. Bring your demand to mind. How can you change it to a flexible preference?
Example: 
Rigid Demand~ I must work out at least 4 times a week for one hour.
Flexible Preference~ I prefer to work out at least 4 times a week for one hour, but there is no rule that says I have to.
The flexible preference allows space for things to come up, as they inevitably do, and takes the pressure off if you feel run down or sick.

For each of the following which may accompany this demand, examine your thoughts and change them to healthy thoughts.
1- A Drama becomes A Perspective 
2- An “I can’t cope” becomes An “I can cope”
3- A Put Down becomes Unconditional Acceptance 

Examples:
1- It is awful when I miss my workout; I will lose my fitness and my week is ruined. becomes
I don’t like to miss my workout, but it isn’t awful. I can think of worse things and I can make up for the missed session later.

2- I can’t cope when I miss my workouts. becomes
It is bad when I miss my workout; it throws off my schedule and makes me feel lethargic, but I can cope. I’m still alive, so I can stand it.

3- When I miss my workout, I am a loser, I am unfit, and I will never reach my goals. becomes
Things come up in life; I can almost guarantee I will miss a workout from time to time. I am not a loser. I am a worthwhile, fallible human being. Missing one workout does not make me unfit, and I can reach my fitness goals even if I slip up occasionally.

See if you can reframe your unhealthy beliefs and change them into healthy beliefs. Then ~ this will take some time, but it will be worth it! ~ challenge each of your unhealthy and healthy beliefs.

Ask yourself, about each belief:

• Is this belief TRUE?
• Is it LOGICAL? 
• Does it HELP ME?

Do you hold any rigid beliefs, and have you indulged in any of the unhealthy thought patterns? Do you have any rigid beliefs about your health or fitness routines?

Drop a comment below if you’ve learned anything from this process, or if it has helped you.