12+
Оглавление - Bulimia: 1-Month Self-Care CBT Workbook
- Disclaimer
- How to utilize the Workbook
- Week 1: Comprehending Eating Behavior
- Day 1: Understanding bulimia: An examination of the emotional, behavioral, and physical aspects of the disorder
- Day 2: The Bulimia Cycle. Exploring how rigid dieting, binge eating, and compensatory actions form a harmful cycle
- Day 3: My “Binge Buttons.” Recognizing personal triggers (whether emotional or situational) that lead to binge eating
- Day 4: Relaxation Techniques. We will explore breathing exercises and various methods to alleviate emotional tension and stress
- Day 5: My “advantages” from the disorder. Acknowledge how the disorder influences you
- Day 6: Food and Emotions Journal. Start documenting to monitor the relationships between food, feelings, and experiences
- Day 7: Summary. We review the notes from the week and record our preliminary observations
- Week 2: Engaging with Thoughts and Beliefs
- Day 8: Cognitive Distortions. We will examine common thinking errors linked to bulimia, such as all-or-nothing thinking and devaluation
- Day 9: Logical Analysis. Developing the skill to question negative thoughts by posing critical inquiries
- Day 10: Explore alternative thoughts. Create more realistic and encouraging statements
- Day 11: Self-Beliefs. Examining the ingrained beliefs regarding personal inferiority that form the foundation of the disorder
- Day 12: Establishing New Beliefs. Cultivating new, healthier perspectives regarding your self-worth
- Day 13: Recognizing Your Desires. Understanding how to identify your own desires, rather than merely those of others
- Day 14: Debriefing. Evaluating shifts in mindset and self-perception
- Week 3: Behavioral Experiments and Confidence Enhancement
- Day 15: Management of Avoidance. Slowly diminish the tendency to evade situations in which you could potentially err
- Day 16: Behavioral Experiments. We design minor actions to challenge our fears, such as completing a task with imperfections
- Day 17: Discomfort Assessment. Understanding how to evaluate the degree of discomfort experienced while completing tasks
- Day 18: Self-soothing and support. Create a list of phrases and actions that provide comfort when you feel like surrendering due to a mistake
- Day 19: Assertive Communication. Engaging in open and honest communication regarding your achievements
- Day 20: New Behaviors. Design and execute strategies that enhance confidence
- Day 21: Review. We examine the changes we have made in our behavior
- Week 4: Integration and Productive Living
- Day 22: My Values. Recognizing what is genuinely significant to you and how to align your life with those principles
- Day 23: Developing Healthy Habits. Understanding how to establish a routine centered on self-encouragement rather than self-judgment
- Day 24: Engaging with the past and future. Embracing our past experiences while approaching the future with a sense of curiosity
- Day 25: My Environment and I. Understanding how to set healthy boundaries and express myself without the fear of being judged
- Day 26: Gratitude. Maintain a gratitude journal to reflect on each day and your achievements
- Day 27: Strategize for the future. Develop a plan to sustain the results you have accomplished
- Day 28: Recap of the 28-day journey. We will summarize our experiences thus far and celebrate the progress we have made
- Days 29—30: Resources and Assistance. Recall the places where you can seek help and support moving forward
- The conclusion of the journey