What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy (CBT) is a type of psychotherapy formulation created by Aaron T. Beck, who is globally recognized as the father of CBT. He proposed that negative feelings and behaviors derive from “automatic thoughts” that we all have as human beings. CBT helps a person become more aware of inaccurate or negative thinking to challenge situations more clearly and respond more effectively.

Why Does CBT Matter in Weight Management?

CBT is an evidence-based tool many therapists utilize for many mental health issues. Even though weight management may not always be directly correlated with mental health, mental health does play a significant role in weight management.

Where Does CBT Fit in with Weight Management?

CBT discusses how thoughts, feelings, and behavior work together to produce more healthy behaviors. When it comes to weight-loss progress, people can use these basic concepts to help them in their fitness journey.

Examples of Using CBT for Weight Management

Many challenges get in the way of weight loss. For example, you might lose motivation, get busy with life, have work stress, or have gym anxiety. It is essential to be aware of your thoughts and feelings about weight loss and how those thoughts get in your way. CBT may help to rethink and reshape those unhelpful thoughts and identify feelings that lead to unhelpful behaviors like overeating or lack of urgency when exercising. Here are some specific examples of how our thoughts get in the way of our fitness goals.

Feelings of hunger, sadness, boredom, or fear can trigger unhelpful eating behaviors and result in anger or frustration.
Let us say you skipped the gym yesterday. You begin to think about how you have lacked motivation these last few weeks, making you feel hopeless and worrisome. This feeling leads to more inaction.

It is All About Being Mindful

Using CBT on your own is a mindfulness technique. CBT incites us to begin to notice how our thoughts and feelings affect our behavior. Mindfulness is when a person is fully aware of what is happening within them without criticism or judgment. Just be curious!

OK, Let’s Put this into Practice!

Practice mindful eating. Stop and pay attention to what you are thinking and feeling.
Write down your thoughts and feelings and describe what you notice with your responses.
Look for patterns in your thought process and maybe even note the time of day, environment, and context that lead you to unhelpful behaviors.
Start trying to identify your emotional triggers and brainstorm ways to combat them.
Try rethinking your thoughts and meditating on your desired feelings.
Keep a journal of your progress and accomplishments, directing your thoughts and feelings to the desired behavior.
Get some accountability with a friend, family member, or loved one to share your progress and make new goals!

Healthy Coping Responses to Negative Thoughts and Feelings

Healthy coping responses could include socializing with friends or family, being physically active, distracting yourself (watching TV, reading, working in the yard, etc.), and meditation and relaxation exercises.

If you need some help putting these CBT principles into practice for your weight loss journey, think about finding a coach, whether a therapist, personal trainer or health coach. As always, Happy Training!