Welcome to the New You

the cognitive behavioral therapy approach

When it come to losing weight, the biggest problem is not knowing what to do, but rather how you think. Negative thoughts and thought patterns prevent us from doing the things we need to do in order to lose weight and keep it off. Our thoughts come from our belief system and how we interpret events. Changing our negative and dysfunctional thought patterns help us do the things we know we need to do, stay motivated, and adopt new behaviors.  

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Review of Emotional ABC’s

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A: Aware of/ activating event

-Something happens  

-see hear smell, feel, taste something, etc.  

-notice an event or occurrence  

-ie: it’s raining outside, the electricity went out, my boss fired me,  


None are good, bad, or indifferent in and off themselves…it’s how we perceive these events

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B: Our Belief about the event/ our thinking about the event

Using example of it’s raining outside  

-positive thought-“this is good because the lawn/ trees/ plants really need it”  

-negative thought-“this is bad because I’m gonna get soaked leaving work and I’ll be wet all the way home”  

-neutral thought-“this doesn’t matter to me because I’m home sleeping” 


Notice that thoughts could potentially be different with regards to the same occurrence depending upon your environment and situation.

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C: Emotional and behavioral Consequence

Feelings and Action

Can be Positive, Neutral, or Negative 

Using example of it’s raining outside:  

-positive feeling and action- “this is good because the lawn/ trees/ plants really need it” Feeling-happy, relieved Action-help or compliment someone  -negative thought-“this is bad because I’m gonna get soaked leaving work and I’ll be wet all the way home” Feeling-Anger Action-be rude to someone  -neutral thought-“this doesn’t matter to me because I’m home sleeping” Feeling-calm Action-go back to sleep

Emotional abc's

Rational thoughts:  make us feel good and perform well whereas irrational thoughts make us feel bad and not perform well. 


Essential Cognitive Behavioral Therapy  

Thinking/ Feeling/ Acting  


Positive thoughts cause positive feelings which cause positive behavior. 


Neutral thoughts cause Neutral feelings which cause neutral behavior.


Negative thoughts cause negative feelings which cause a negative behavior.

What To Do

  1.  Identify your thoughts and beliefs about events/ awareness (what are your thoughts and are they positive, neutral, or negative) 
  2. Challenge negative thoughts/ beliefs and look for positive alternative