Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
10: Aftertaste of thought "Now, how do I describe briefly and clearly the ideas that people dedicate whole books on..." - an annoying thought keeps circling in my head. I sit starting at my screen - maybe disappointed, maybe anxious. And I am not writing. I know exactly what I would like to write about. This whole situation is a great example of the power of the thought, and even more - of the harm of the thought. In other words, this is a cognitive model. Term "cognitive" comes from Latin "cognitio", which means "knowledge, perception". (1). Cognitive model is mostly discussed in the cognitive behavioral therapy lectures and sessions. Very briefly, this is how the narrative unfolds: There is a situation that may have been important for you at some time. We recognize that the current situation is similar to that important one. It may involve the same or similar people, it may involve some other elements from the initial situation - words, people, surroundings. That similar situation provokes automatic thoughts. They are automatic because they appear as if from nowhere, we do not arrive to them following a logical path of other thoughts. They simply "happen". We have loads of these automatic thoughts. Sometimes they are negative - inadequate, unreasonable, catastrophic or otherwise distorted thoughts about yourself, the world and the others. Negative automatic thoughts cause negative emotions. For example, if you are eating doughnut and think "I totally have no willpower", you may feel despair and sadness (if the mentioned thought is causing you to feel positive emotions, this is a different case and a totally different article). Negative experiences are the reasons of unfit, inadequate, useless behavior. For example, the thought "I totally have no willpower" is followed not by a call to a friend and a pleasant cup of tea, but eating of the remaining nine donuts and crying in bed. Cognitive behavior therapy aims to identify the destructive chains of situation-thought-emotion-behavior and replace them with productive chains. This is done by seeking out the arguments, learning new skills, repeating the beneficial behavior, preparing helpful reminders in advance for the risky situations where the possibility of the negative automatic thoughts is the greatest, and so on. One thinks "No, I will get only half of the salad, I can see from here how many calories are there, I have read that dressing alone is hundreds of calories, and you cannot even feel it when you eat it, oh what does it matter at all, I am gaining weight just by looking at the food, I am not going to fit into these jeans ever, and who will ever love the fat me". Another thinks - "Ooh, nice looking salad. I am going to get that and something else with proteins - how about a bowl of that lentil soup? So good that I already passed those doughnuts, and straight to this beautiful salad. The cucumbers look extra crunchy. And, for dinner I'm gonna make the pumpkin soup that smells so good". Who do you think will have a healthier meal, will skip dieting and self-torture with starving, will also skip trips to the fridge at night and will not look for a dessert after that same salad? Now, think about you are thinking while eating and what kind of thoughts you are eating together with your food. Some thoughts leave quite a nasty aftertaste lasting several days. My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to learn about cognitive behavioral therapy Photo: Gordon Johnson from Pixabay #spoonfulofreason #psychology #cbt #cognitive #behavioral #therapy ---------------------------------------------------------------------- 1. https://en.wiktionary.org/wiki/cognition 2. https://en.wikipedia.org/wiki/Cognitive_behavioral_therapy

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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Only cheese in mouse trap comes for free. And sometimes - glimpses of human kindness, such as this free book. Jolanda Jetten, Stephen D. Reicher, S. Alexander Haslam, Tegan Cruwy, "Together Apart: The Psychology of COVID-19" is a book by four social psychologists about the pandemic, about how we succeed and fail to deal with it and which psychological phenomenons take part in it. We do not necessarily realize that identity perception, leadership, social influence, difference between "comply" and "support", behavior change, conspiracy theories, social distancing, group threats, risk perception and management, collective trauma, mass psychology, solidarity, inequality, polarization and group identity have an impact on all of us, all at once. To be able to identify the importance and magnitude of each factor is not an easy task, but might be easier to handle after reading this great book. Book: https://books.google.lt/books?id=UpfvDwAAQBAJ&lpg=PT67&dq=psychology&lr&pg=PT67#v=onepage&q=psychology&f=false My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about dealing with changes #spoonfulofreason #psychology #free #covid19 #recommendedreading
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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Minimalism is a way of life focused on owning as few things as possible (or only as many as necessary). Besides obvious financial or time-saved-for-tidying advantages, switching to minimalism as minimalism itself has noticeable psychological benefits. Participants in this qualitative study were practitioners of minimalism. They stated that they enjoy an improved wellbeing due to increased autonomy, competence, mental space, awareness and positive emotions. Previous research also identifies themes of simplicity, pro-ecological behaviors and control on materialism. How many thing s do you own that you do not really need? And how about that mental space?... My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to discuss minimalism and psychology! Article: https://roomtothink.net/wp-content/uploads/2020/10/Lloyd_et_al-2020-International_Journal_of_Applied_Positive_Psychology-2.pdf Photo: Sofie Zbořilová from Pixabay #spoonfulofreason #psychology #minimalism #order #ecology #mentalspace
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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Does minimalism, besides being nice source of content for social media, have any other benefits, for example, psychological? Apparently, it does. The research outlines four behaviors related to minimalism: clutter removal, cautious shopping, longevity (of the purchased items, I assume) and self-sufficiency. The research also found that minimalism significantly increases feeling of flourishing (nice choice of the term!) and alleviates depression. 👆 I _always_ said, that tidying is a great form of meditation, that it is also a series of calm, repetitive motions (and leads to relaxation), besides, the result is always visually pleasing! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology of cleaning! Study: https://www.sciencedirect.com/science/article/abs/pii/S2352550921000397 Photo: Scott Webb from Pixabay #spoonfulofreason #psychology #minimalism #tidying #flourishing #depression

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