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Group Session 1 UNC Center for Health Promotion and
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Agenda for Session 13 Page 1 of 5,Check In Your Notes. Sample discussion approach, Last week we talked about the importance of having support systems. I Check In to help you make healthy changes in your life This form of support. can come from family or friends and even local resources Did anyone. Importance of support think of other community resources. Did you talk with your family members about how they could be. supportive How did they respond Were you surprised at the. reactions or is it what you expected How do you plan to handle. situations where individuals are not as supportive What can you do. 30 minutes What about changes in your communication style Did anyone. practice changing your you statements to I statements. Today we are going to talk about how we communicate with ourselves. and how this self talk can hurt our efforts,1 Challenging negative self talk Your Notes. Discuss the impact of negative self talk Refer participants to New. Identify helpful tips for overcoming negative feelings Leaf handout Thoughts. II Try It Feelings and Weight,Sample discussion approach Break the Cycle and. Challenging negative Today we re going to talk about negative thoughts Everyone has Negative Thoughts for. self talk What is Ms negative thoughts at times How do negative thoughts and bad additional information The. Jones thinking moods affect your eating habits Your exercise habits handout can serve as a. Think Again resource for more, Keeping a negative As you ve said negative thoughts and moods can lead you to overeat information but will not be.
mood log or be inactive Then afterwards you may feel even worse about covered in class. Agenda for Session 13 Page 2 of 5, Practicing positive yourself A vicious cycle of self defeat can result For example. affirmation I am suppose you came home after a hard day at work You think to. Great Practice yourself I m tired of working so hard I m sick of being in this study. Practice Practice I can never eat what I want This negative thought might lead you to. eat some potato chips And then you think I did it again I ll never. lose weight Next you re discouraged and go on to eat more of them. 40 minutes Sometimes we aren t aware we are having negative thoughts. Negative thinking becomes such a habit for most of us that we tend to. believe and act on our negative thoughts without even hearing them. The purpose of this session is to help you hear your negative thoughts. and teach you to change them to positive ones, Let s use an example to help us identify negative attitudes Distribute. What is Ms Jones Thinking Handout Who wants to share her. thoughts What is she thinking Is this negative way of thinking. helpful What are some positive thoughts she may be thinking How. can you transfer your negative thoughts into positive ones One of. the first steps in changing any behavior is to recognize when negative. thoughts are occurring Then you can take control of the situation. and change your thoughts Here are some traps that we typically fall. into Distribute Think Again worksheets and discuss. 2 Keeping a negative mood log,Discuss how logs can help. Sample discussion approach, As we just mentioned one of the first steps in changing these. negative thoughts is identifying when they happen and if possible. determine what is triggering these negative moods so that we can try. to avoid the triggers remember this topic from a couple of weeks. ago One way we can do this is to keep a record of our feelings and. our reaction to them One of the components of the Food and Fitness. Diary is related to this topic How many people have been tracking. Agenda for Session 13 Page 3 of 5, their moods on each day Have you noticed any patterns Even if.
you have not been tracking these feelings you may be able to recall. the bad days What did these days have in common Did you. exercise that day We have talked before about the use of exercise as. a potential stress reliever Exercise can also help you change your. mood Has anyone experienced this For instance walking around the. block a few times after eating a whole bag of potato chips may help. you change those negative feelings Instead of thinking Great now. I will never lose weight I might as well have that piece of cake too. you can go for that walk and think Well I shouldn t have eaten the. whole bag of potato chips and will be more careful next time but at. least I was able to get a walk in and use some of those calories. If you have not been doing so we recommend that you start. recording your emotions Pay close attention to those bad days. Look for potential triggers and start recognizing when those negative. thoughts creep in so you can take charge and change them. 3 Practicing positive affirmation,Practice using positive affirmation. Sample discussion approach, It is important to practice using positive affirmation so that when you. do have negative thoughts you can talk yourself out of it Here are. some positive reaffirmations related to body image and health. Distribute I AM Great worksheet Which of these statements can. you identify with Which ones can you use Are there other ways to. feel good about yourself What are some other statements you can. say to yourself when you are feeling down, Let s use the Practice worksheet to help us transfer some of our. negative thoughts into positive ones Distribute Practice Practice. Practice worksheet,Agenda for Session 13 Page 4 of 5. Your Notes,To taste and discuss healthy dessert options.
III Taste It Learn to incorporate desserts into a healthy meal. Materials Equipment, 2 3 flavored lowfat fat free frozen desserts sorbets sherberts or. May have samples of ice cream for comparison to modified ice. Samples of desserts presented and labels cups spoons napkins. drinking water, THEME Healthy Alternative Healthy Alternative Desserts. Desserts Desserts are often difficult for people to control when they are trying. to make healthy changes Keeping undesired foods out of reach and. 30 minutes having desired alternatives for appropriate occasions is helpful in. situational and portion control Moderate amounts of desserts can be. part of a healthy meal plan,Sample discussion approach. How many of you enjoy a dessert now and then Desserts can be. difficult to control when you are trying to make healthy eating. In what situations do you find yourself that makes it difficult to control. desserts Some examples include social occasions birthdays. anniversary holidays church socials etc dining out gifts of sweets. desserts brought to workplace by co workers What can you do in. these situations to avoid temptation, What are some feelings or emotions that we sometimes associate with. Agenda for Session 13 Page 5 of 5, desserts Often desserts are used for various celebrations or comfort.
remind us of our childhood and are used sometimes as rewards Be. careful when using desserts this way as it can lead to overeating and. emotional guilt, What are your thoughts or concerns about desserts when you are in. these situations You may tend to eat too much or feel that desserts. are not good for you This can make you feel guilty Eating desserts. should not make you feel bad so long as you can eat healthier. desserts and do so in moderation However know your limits If you. cannot control how much you eat then try to limit these foods. IV Next Steps 1 Plan for the Week, Participants write a weekly action plan on the inside cover of the diary. in at least the following areas,Practice using positive affirmation. Physical activity links,Participant choice,2 Tracking Self Monitoring. Plan for the Week The recommended tracking for the week is. Tracking Self a Write down all the food you eat and drink every day. Monitoring b Calculate the calories from the foods you eat and drink total. What to Expect Next and summarize for at least 3 days. Week c Keep track of servings of fruits and vegetables each day. d Write down the minutes of exercise above your normal. 30 minutes,3 What to expect next week,Bring comfortable clothes and shoes for the Do It.
What is Ms Jones Thinking,Ms Jones has had a tough day. She woke up late for work and had to,skip breakfast She was hungry so she. ate two donuts at her morning meeting,Her day was very busy and she was not. able to go on her usual walk during lunch In fact she did not. have time for lunch at all, At 3 00pm she was so hungry that she had a candy bar and. package of peanut butter crackers to tide her over until dinner. When she comes home from work she finds that her husband has. picked up fast food for dinner, How does she feel What is she thinking How can she change.
any negative thoughts into positive ones,Version 1 1 5 31 2005 Session 13. Think Again,First thought What you re doing Think again. I had potato chips at All or nothing thinking I had potato chips for. lunch so I failed my you are looking at things lunch so I need to be. diet in black or white no extra careful with my,grays calories at dinner. I should have worked Should statements I have not worked as. harder to lose weight you criticize yourself or hard as I could have so I. others with shoulds am going to start,musts and should not exercising one more day. of the week, I did not lose as much Discounting the positives Wow Some people.
weight as her you concentrate on the have really lost a lot of. negatives and ignore the weight I need to find,positives out what they are doing. so I can lose even more, If I make another Thinking the worst This program is a lot. mistake I should just drop you blow things out of harder than I thought it. out of the program proportion was going to be but I. am determined to work,hard and do the best I,can to make changes in. I always eat too much Labeling I ate too much today I. I ll always be fat you view a single need to go for an extra. negative event as a long walk and remember,lifelong pattern that tomorrow is another. My sister has not called Jumping to conclusions I wonder if my sister is. me in awhile She is you assume the worst OK I have not heard. angry at me for based on little or no from her in awhile. changing my lifestyle information,Version 1 1 5 31 2005 Session 13.
Practice Practice Practice,Negative Thought STOP Positive Thought. Examples of positive thoughts,I can do anything I set my mind to. If she can do it I can do it,I feel good when I exercise. I like the way I feel after I eat a healthy meal, I can say no to things that are not important to me. I accept myself for who I am,I will work hard to be a better me.
I look nice today,This is a great color on me,I have great eyes. I am a good person,I have the will power to change. Version 1 1 5 31 2005 Session 13,My Action Plan for the Week. GOAL 1 Think positive thoughts,3 positive statements I will think this week. GOAL 2 30 minutes of moderate physical activity on 5 days of the week. Day Activity Minutes, GOAL 3 Keep track of all food drinks and physical activity in the Food.
and Fitness Diary every day, Things that may get in my way How I can make sure they don t. GOAL 4 My other goal is,What I need to do to reach this goal.


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