Don E. Gibbons, Ph.D., NJ Licensed Psychologist #03513
This Blog is published for information and educational purposes only. No warranty, expressed or implied, is furnished with respect to the material contained in this Blog. The reader is urged to consult with his/her physician or a duly licensed mental health professional with respect to the treatment of any medical or psychological condition.

Translations Available

This blog is now available in several dozen languages. By entering the name of the desired language in the box which appears in the space below, any page you visit will have been automatically translated into the language you have selected. You can scroll down to view the most recent entries in chronological order, or you can view the most popular entries in the column on the right. By scrolling down the right-hand column, you can also see a list of all the previous entries.

Translate

The New Center for Counseling and Psychotherapy, LLC

The New Center for Counseling and Psychotherapy, LLC, is located at 675 Route 72 E Manahawkin, NJ 08050. Telephone us at(609)709-2043 and (609) 709-0009.Take Mill Creek Road South, just off Route 72, on the road to Beach Haven West.After about 400 feet, turn right into the office complex of Greater Coastal Realty. Then turn right and go past the Lyceum Gyn. Continue on to the Prudential Zack Building. We. are the last office at the end. We accept Medicare and most other major insurance.Weekend and evening office hours are avalable.

Search This Blog

Saturday, June 24, 2017

Are Hypnotic Voyages to a Parallel Universe Real?


I ran across the foregoing video by Brian David Phillips which criticizes hypnotic trips to parallel universes, but unfortunately, it does not include everything that science is actually saying about them.

Brian is an English professor in Taiwan. If he had checked with the physics department, they would have told him that he is attacking a "straw man," because some cosmologists, Steven Hawking among them, do admit to the possibility of parallel and alternate universes of the type that Kelley T. Woods and I describe in our book, Virtual Reality Hypnosis: Adventures in the Multiverse.  If he had checked with the philosophy department, they would have told him that experientialism is the theory that experience is the ultimate source of knowledge. That is why the experience of a hypnotically guided trip to parallel or alternate universes, or to the multiverse itself, is so effective, and why we refer to it as a form of hyperempiria. Even though clients "know" that we have not really taken them there, the experience itself is still a powerful catalyst for change. That is why people often do things in spite of the fact that they "know" better. Imho,, the power of the imagination is so strong that a good conductor-hypnotist can take you iout of this world without the aid of drugs or anything else, as illustrated below.



 References
Gibbons, D. E., & Lynn, S. J. (2008). Hypnotic inductions: A primer. In Ruhe, J. W., Lynn, S. J., & Kirsch, I. (Eds.) Handbook of clinical hypnosis, 2nd ed. Washington, DC: American Psychological Assn.
Gibbons, D. E., & Woods, K. T. (2016) Virtual reality hypnosis: Exploring alternate and parallel universes. Amazon Books, 2016. (Both print and Kindle editions are available.) 
 

Thursday, June 22, 2017

Progressive Relaxation Hypnotic Induction and Deepening

Assuming that you are already familiar with a standard progressive relaxation hypnotic induction and deepening, the following script may be read from your cell phone to keep you from losing your place as you improvise your delivery to suit the partner's responsiveness. I've been using progressive relaxation inductions for more decades than most, and I still prefer to switch back and forth between the eloquence of a script and the informality of an improvised approach,
Induction
Just imagine that it’s a nice, spring day, and that you’re lying on a soft woolen blanket, on a sandy beach, by the side of the ocean. If you accept each detail of the situation as I describe it, without trying to think critically, your imagination will be free to allow you to experience the situation just as if you were really there.
I’m going to count from one to ten, and by the time I get to the count of ten, you’ll be resting comfortably in a deep, sound state of hypnosis. So just relax, and listen to my voice as I begin the count from one to ten.
One . You can feel the warm sand beneath the blanket on which you're lying, and you can feel the gentle breeze blowing across your body, cooling you to just the right temperature, so that all you want to do is just keep drifting, and dreaming . . . and floating . . . on . . . and on . . . and on.
Two . You can hear the sound of the waves gently
crashing upon the ocean shore. You can hear the sound of the gulls in the distance, and you can savor the freshness of the pure salt air, as you feel a heavy, relaxed feeling coming over you. You can feel your  arms relaxing, you can feel your legs relaxing, and you can feel your entire body relaxing completely. As I continue to count, and continue to talk, every word that I utter will carry you faster and deeper, faster and deeper, down and down, into a deep, sound, peaceful state of hypnosis.
Three . . . You can feel your entire body relaxing now . . . relaxing deeper and faster, and deeper and faster, all of the time.
Four . Sinking down, and shutting down .
. . sinking down, and shutting down . . . sinking down, and shutting down . . Shutting down completely. And the deeper you go, the deeper you are able to go. And the deeper you go, the deeper you want to go, and the more peaceful, and the more relaxing,
and the more enjoyable the experience becomes.
Five . Sinking and relaxing, and sinking and relaxing, deeper and faster, deeper and faster, all of the time. Relaxing so very deeply now that you can just let yourself go completely, as you continue drifting down and down, into a deep, sound, blissful state of hypnosis.
Every word that I utter is carrying you faster and deeper, faster and deeper, down, and down, and down. And the deeper you go, the deeper you want to go, and the deeper you go, the deeper you're able to go, and the more peaceful, and the more beautiful, and the more enjoyable the experience becomes.
Six . Relaxing so very deeply now, as you continue drifting on and on, into a deep, sound sleep, a deep, sound sleep.
Seven.  Sinking down and shutting down. Sinking down and shutting down. Sinking down and shutting down, shutting down completely.
Eight . And the deeper you go, the deeper you want to go. And the deeper you go, the deeper you're able to go. And the deeper you go, the more peaceful and the more relaxing and the more enjoyable the experience becomes.
Nine. Sinking down, and shutting down. Sinking down, and shutting down. Sinking down, and shutting down. Shutting down completely.
Ten. Very deeply drifting, in a deep, sound state of hypnosis. And the deeper you go, the deeper you want to go. And the deeper you go, the deeper you are able to go. And the deeper you go, the stronger the effects of my words become.
Deepening
Now, as you continue sinking deeper with every word that I speak, and with every second that passes, you can imagine, or picture in your mind, a clock dial, with no second hand and no minute hand on the clock, just an hour hand. And the hour hand is set at twelve.
I’m going to move that hour hand back, one hour at a time, until it’s all the way back to one. And with each hour that I move the hand back, you’ll go twice as deep as you are right now, and you’ll feel twice as good as you do right now.
There is no end to the depth of experience you can have in deep hypnosis.There is no limit to how good you can feel, and to the benefits you can obtain from it. And the deeper you go, the deeper you're able to go . And the deeper you go, the deeper you want to go, and the more peaceful and the more wonderful, and the more enjoyable the experience becomes. So just let yourself go completely now, as I move the hour hand back, one hour at a time.  
And now I’ve moved the hour hand back  from 12 to 11, and you’re sinking down twice as deep as you were before. And the deeper you go, the more easily you are able to become aware of your Future Self  -- of the person you are becoming.
And now I’ve moved it down to 10,  and you feel twice as deep and you feel twice as good. But there’s never any sense of strain or overload, for the deeper you go, the deeper you want to go, and the deeper you go, the deeper you’re able to go. And the deeper you go, the more  enjoyable the experience becomes.
And now I’ve moved it down to 9. Twice as deep, and feeling twice as good
. As I lead you deeper and deeper into hypnosis, your Future Self -- the person that you are becoming -- will provide you with all the guidance and support that you need, in order to free yourself from the problems and limitations that have been holding you back. This guidance will enable these problems to be solved in just the right way, and at just the right time, for you to keep whatever is of value to the person that you will become, and to release and eliminate whatever needs to be released.
8. Twice as deep, sinking down and down, and feeling twice as good, as you allow  your Future Self to handle all of your problems in the outside world in the healing light of your future.  
7. Twice as deep yet again, and feeling twice as good yet again.
6. Deeper yet. Notice what that does, and notice how good you feel. And imagine how good you’re going to feel, when we get all the way down to one
5. Twice as deep, yet again, and feeling twice as good yet again . . . . deeper . . . and deeper . . .And the deeper you go, the deeper you want to go . . . and the deeper you go, the deeper you are able to go . . . and the more beautiful, and more wonderful, and the more enjoyable the experience becomes.
4. Deeper . . . deeper . . . deeper . . .
3. Twice as deep, and feeling twice as good . . .
2. Deeper . . . deeper . . . deeper . . .
1. Infinitely, and unbelievably deep, and continuing to go deeper with every word that I speak .

Hypnotic Ecstasy: Hyperempiria for Exploring the Multiverse


We've come a long way since the days when everybody “knew” that the world was flat and the Sun revolves around the Earth, but most of us don’t realize exactly how far. World-renowned physicists such as Stephen Hawking are now talking quite seriously about the existence of alternate and parallel universes, in which everything that can happen actually does happen. For example, when Professor Hawking was recently asked what he thought about teenage heartthrob Zayn Malik breaking the hearts of millions of girls by leaving a popular rock group, he urged the questioner to pay particular attention to the study of physics because, in the near future, we may know enough about parallel universes that she can discover that she is living in a parallel universe in which she is actually married to this man.

You don't have to actually live in an alternate or parallel universe to have the experience of doing so. We already have been able to use mechanical systems of virtual reality to extend the range of our physical senses, principally sight and hearing. But in the current edition of the American Psychological Association’s Handbook of Clinical Hypnosis, Steve Lynn and I (Gibbons & Lynn, 2008) describe the use BEST ME technique of multimodal suggestion to involve one’s whole person in the content of a suggested experience.

Experientialism is the philosophical point of view that experience is the source of knowledge. By using our adult ability to conceptualize in hypnosis, Kelley and I show you you how you can create and access a limitless number of experiences in an unlimited number of parallel universes, in which anything that you are able to imagine actually does happen, and return a better person than you were before you left.(Gibbons & Woods, 2016). 

The .following guided meditation, when regularity practiced, can provide an invigorating change which will help to maintain an attitude of habitual optimism and happiness as we go about our daily round of obligations. It is based on suggestions of riding through a rainbow of delight into the Multiverse, the Universe of all possible universes, dissolving into an ocean of infinite, unbounded love, and riding back again. Ego strengthening suggestions to enhance the ongoing narrative of the participant's life story are included, as well as suggestions for time distortion to further enhance its experiential qualities.

The script is written in "hypnotic" language, with considerable repetition and elaboration far beyond the point of boredom in an ordinary conversation, much as one might repeat the verses and choruses of a song. Since every person is unique, the script should be modified to suit the personality and individual characteristics of each individual hypnosis partner with whom it is shared.

The meditation is written in keeping with the teachings of post-modern constructivism, which holds that since we can never know what is really "out there," everyone creates their own reality in order to explain things which are fundamentally unknowable. We have no hesitation therefore, in defining the following suggested experiences as "true," and the universe from which the participants left as an illusion, in order to neutralize the "toxic soup" of obligations which frequently makes up the routine of our daily lives 


My co-author Kelley T. Woods has observed that everyone lives in a parallel universe in relation to everyone else, because no two people have had the same experiences. By repeated voyages to the Multiverse to re-affirm people's identity as spiritual beings, to encourage them to define themselves as one of the imaginatively gifted few who are on the cutting edge of evolution, and to give them a foretaste of the divine fulfillment that awaits them, the hypnotist can provide long-term care which will allay their existential anxiety and depression and put their motivation back on a positive course, regardless of the environments in which they currently happen to find themselves.  

Is it dangerous to suggest that a person is "dissolving into a wave of ecstasy?"  It's no more dangerous to pull out all the stops like that than it is to turn a hypnotized person into a chicken, as some stage hypnotists have done so often that it has become a well-known joke. Our clients know that they are our clients, and they know that they have consented to be hypnotized and taken to the Multiverse. They are willing to act, think, and feel as if our suggestions are true in order to experience their benefits. Then, at the end of the session, what has been imagined can be un-imagined just as easily.

After an appropriate hypnotic induction and deepening, hyperempiric suggestions such as the following may be employed. For additional information, see Gibbons & Woods (2016).

Disclaimer: The authors do not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, mental, or emotional problems without the advice of a physician or duly licensed mental health professional.
----------------
Now the scene is changing, and we are standing at the top of a large mountain which is covered with clouds after a sudden spring shower. One end of a large rainbow which leads to the Multiverse, the universe of all possible universes, is touching the ground right in front of us. We walk up to this rainbow and prepare to enter the first band. As we go through the bands one by one, each band will present you with a priceless gift, which you will be able to take back with you. And the pot of gold at the end of the rainbow is the priceless treasure that your life will become as you continue to explore the joys and wonders of these alternate and parallel universes.
First, we are entering the red band of the rainbow. Red is the color of strength. Feel this strength flowing through you now, driving out the stress, driving out the worry, driving out the care, and filling and flooding every muscle and nerve and cell of your being with wave after wave of infinite, boundless strength, and confidence, and power. [Brief Pause]
Next, we are entering the orange band of the rainbow, Orange is the color of happiness. Each time that I lead you into these higher realms of being, you go deeper; each time you go faster, and each time you feel this happiness more intensely than you did the time before. Feel the happiness flooding through you, filling and flooding every muscle and nerve and cell of your being with wave after wave of infinite happiness and boundless joy. [Brief Pause]
Yellow is the color of healing. As we travel next through the band of yellow light, you can feel its healing warmth, flooding into every muscle, and every fiber, and nerve of your body, penetrating to the very core of your being. Even when you are no longer in hypnosis, my voice will tend to bring it back, in much the same way and with much the same effect as if I were hypnotizing you all over again.
Now, we are entering the green band of light. Green is the color of renewal. The farther we go into the rainbow, the more your sense of the passing of time is slowing down; Regardless of the time we may actually have been away, it will seem as if we had been gone for much, much longer. And the benefits of our journey will be increased in direct proportion to the time that it feels like we have been away.
Now we are traveling through the band of blue, which is the color of Heaven, and the color of Eternity. Each time I lead you into these higher realms of being, you gain an ever-increasing appreciation of the true nature of reality; for the spark of Divinity which is within you is nothing less than the energy of the Multiverse itself.
Next, we move into the band of indigo, which contains the heightened creative powers that are becoming yours in ever-increasing amounts, as we continue to explore the joys and wonders of these parallel and alternate universes.
Finally, we are entering the band of violet, which is the color of serenity. It's only the separation from this infinite ocean of boundless rapture, wonder, ecstasy, and delight -- it’s only the separation from this infinite ocean of peace, and calm, and tranquility -- that is the source of all unhappiness, all depression, all anxiety, all loneliness, and all despair. And now that this separation has been removed, you have a sense of fulfillment and an inner peace which is greater than anything you have ever dreamed of, longed for, hoped for, or desired, and far beyond the power of mere words to describe.
As we step out of the final band of the rainbow and into the Multiverse itself, you have entered the Universe of all possible universes, where time and space have ceased to exist, and all the bands of the rainbow which brought us here have blended into one boundless ocean of infinite love which contains them all: strength, happiness, healing, renewal, peace, power, and serenity, more beautiful than anything you have ever dreamed of, hoped for, longed for, or imagined -- infinite, beyond infinity, and eternal beyond all measure of eternity, and far beyond the power of mere words to describe. Soak it up and make it part of you; for this experience will change your life in many different ways, and on many levels, some of which you may already know, and some of which you may not yet realize..
And now, we are reaching down into the vast, untapped potentials that lie within you . . . and we are releasing . . . wonderful feelings of happiness . . . and joy . . . and wonder . . . and rapture . . . and ecstasy . . . and pleasure and delight. And all of these wonderful feelings are flowing out from your innermost depths, sent by your inner healer . . . filling . . . and flooding . . . every muscle and every fiber, and every nerve of your being, with wave after wave of beautiful, indescribable joy, happiness, wonder, ecstasy, and delight. The stronger we can make them, the more effective they will be . . . in paving over the effects of every negative thing that has ever happened to you, and changing your life into a thing of wondrous beauty.
And so, these feelings come flowing out . . . and flowing out . . . There is no end to how good you can feel, and no end to how strong we can make them; for this is the true reality, and the world from which you came is merely an illusion..If you weren’t hypnotized, you couldn’t bear a fraction of the joy, and the happiness, and the wonder, and the ecstasy, and the unimaginable delight that is flowing through every muscle and fiber, and cell and nerve of your body, now, in these golden moments.. And the more you feel, the more you’re able to feel, and the more you feel, the more you want to feel, and the more wonderful, the more rapturous, the experience becomes.
This is your time . . .to savor and experience to the fullest. As the feelings continue to grow, stronger and stronger, they are becoming infinite in their strength . . . and infinite in their power . . . beyond the power of mere words to describe . . . infinite, beyond infinity . . . and eternal, beyond all measure of eternity.
You find yourself floating . . . and dissolving . . . into a wave of infinite, unbounded ecstasy, beyond the limitations of time . . . beyond the limitations of space . . . beyond the limitations of the Universe, itself . . .

You are a wave of infinite, unbounded ecstasy, flowing . . . through the Multiverse . . where there is no time . . . there is no space . . . There is only . . . an endless ocean of infinite, unbounded, and everlasting love, at the center of the Multiverse, which is at the center of all other universes, and at the center of all existence.
You feel yourself dissolving into this infinite ocean of boundless rapture, ecstasy, love, and delight. And it’s as if all of the happiness, and all of the love, and all of the joy, and all of the wonder, and all of the rapture that have ever been felt by all the people who ever walked the face of the earth . . .put together,. . . are yours . . . to enjoy . . . now . . . in these golden moments, freed from the limitations of time and space.

It’s only the separation from this infinite ocean of boundless rapture, wonder, ecstasy, and delight, which is your home beyond the stars . . . it’s only the separation from this ocean where you will spend Eternity . . . that is the source of all unhappiness, all depression, all anxiety, all loneliness, and all despair. And now that this separation has been removed, it is a fulfillment greater than anything you have ever dreamed of, hoped for, longed for or imagined, and far beyond the power of their words to describe -- infinite beyond infinity, and eternal beyond all measure of eternity.
Soak it up, and make it part of you. This is the fulfillment of your existence -- greater than anything you ever dreamed of., longed for, hoped for, or imagined, and far beyond the power of words to describe -- Infinite, beyond infinity, and eternal beyond all measure of eternity. . . . yours . . . to savor . . . now . . . and experience to the fullest. . . .in these golden moments of delight. And regardless of whatever else may be going on in your life, as you continue to regularly return here, to this, your home beyond the stars, it will have the power to change your life forever, and turn each day into a thing of wondrous beauty; for you are a spiritual being, this is the true reality, and the universe from which you came is merely an illusion. .
Every path that you have taken, every road that you have trod, has lead you here, to this, the fulfillment of your existence. . . .Infinite, beyond infinity, and eternal beyond all measure of eternity. . . .greater than anything you have ever hoped for, longed for, dreamed of, or imagined, and far beyond the power of mere words to describe.

Because time does not exist in the Multiverse, even though only a few moments may have passed in the Universe from which you left. when you return you will feel just as rested and just as refreshed as if you had been away for a week, a month, or you may even feel as if you had been gone for an eternity.

Regardless of how much you actually remember of the experience itself, you will always look back upon these journeys with joy, even as you look forward to the next opportunity to return to them, with ever-increasing anticipation

Each time that you are hypnotized, you will go into hypnosis faster. Each time that you are hypnotized, you will go into hypnosis more deeply. And each time that you are hypnotized, you obtain even greater benefit from the experience.
Now, we are ready to return to the universe from which we came, by riding through the rainbow of delight that brought us here, in reverse order, from the inside out, You will remain in deep hypnosis until we emerge together from the final band. Just as before, each band of color will present you with a priceless gift from these experiences, which you will be able to take back with you, which will change your life in many different ways and many different levels,
First, we are beginning to retrace our steps through the band of violet, the color of serenity. It's only the separation from this infinite ocean of boundless rapture, wonder, ecstasy and delight -- it’s only the separation from this infinite ocean of peace, and calm, and tranquility -- that is the source of all unhappiness, all depression, all anxiety, all loneliness, and all despair. And now that this separation has been removed, it has brought you an inner peace which is the fulfillment of your existence -- greater than anything you have ever dreamed of, longed for, hoped for, longed for, or imagined, and far beyond the power of words to describe -- infinite beyond infinity, and eternal beyond all measure of eternity.
Next, we move back into the band of indigo, which contains the higher mental powers that are becoming yours in ever increasing amounts, as we continue to explore the joys and wonders of these alternate and parallel universes.
Now, we are traveling through the band of blue, which is the color of Heaven, and the color of Eternity. We have been to Heaven. We are higher than the angels. And we will go back there; for this is our eternal home, beyond the stars. Each time I lead you into these higher realms of being, you gain an ever-increasing appreciation of the true nature of reality; for you are a spiritual being, and the spark of Divinity which is within you is nothing less than the energy of the Multiverse itself.
Now, we are entering the green band of light. Green is the color of renewal. Regardless of the actual time we have been away, it will seem as if we have been gone for a much longer time. It could even seem as if we have been gone for an eternity. And the benefits of our journey will be increased in direct proportion to the time that it seems like we have been away.
Next, as we travel through the band of yellow light, you can feel its healing warmth flooding once more into every muscle, and every fiber, and nerve of your body, penetrating to the very core of your being. [Brief Pause]Even when you are no longer in hypnosis, my voice will tend to bring it back, in much the same way and with much the same effect as if I were hypnotizing you all over again.
Now, we are entering the orange band of the rainbow. Orange is the color of happiness. Feel the happiness flooding through you now, filling and flooding every muscle and nerve and cell of your being with wave after wave of infinite happiness and boundless joy. Each time I lead you into these higher realms of being, you go deeper, each time I lead you into these higher realms of being, you go faster, and each time you experience this happiness more deeply and more intensely than you did the time before.
Finally, we are entering the red band of the rainbow. Red is the color of strength. Feel this strength flowing through you now, driving out the stress, driving out the worry, driving out the care, and filling and flooding every muscle and nerve and cell of your being with wave after wave of infinite, boundless strength, and confidence, and power.
You will always look back on these hypnotic sessions with fondness, even as you look forward to the next opportunity to return to them with ever increasing anticipation; for you will obtain everything you wanted from this  experience, regardless of whether or not it was specifically included in the suggestions that you were given
You are one of a gifted few whose life is not limited to living in one Universe at a time. And the pot of gold at the end of the rainbow is the priceless treasure that your life is becoming, as our explorations in these alternate and parallel Universes continue to change your life into a thing of wondrous beauty, in many different ways and on many different levels, some of which you may already know, and some of which you may not yet realize until they actually occur.
Tonight, you will be able to fall asleep easily, and you will have a pleasant, refreshing sleep from which you will awaken rested and refreshed, and feeling wonderful; for your Future Self is always with you, guiding your path in the way it should go.
Now, as we prepare to return to the Universe from which you came, all of the dimensions of the Universe from which you originally left will reassert themselves. Your mind will be clear and alert, and you will easily be able to concentrate on anything you have to do. But the benefits and the good feelings of these experiences will remain with you, making it so much easier to resist stresses of every kind and filling your life with zest and joy.. Know who you really are. Be who you really are.By the time I get to the count of five you will open your eyes, beaming with happiness and radiant with delight. One. Getting ready to open your eyes now. Two. . .Three.. . . Four. . . Five. You can open your eyes now, feeling wonderful!
(c) Don E. Gibbons, Ph.D., and Kelley T. Woods, 2016.
 References
Gibbons, D. E., & Lynn, S. J. (2008). Hypnotic inductions: A primer. In Ruhe, J. W., Lynn, S. J., & Kirsch, I. (Eds.) Handbook of clinical hypnosis, 2nd ed. Washington, DC: American Psychological Assn.

Gibbons, D. E., & Woods, K. T. (2016) Virtual reality hypnosis: Exploring alternate and parallel universes. Amazon Books, 2016. (Both print and Kindle editions are available.) 


 

Wednesday, June 21, 2017

Helpful Links for Self-Improvement

How to THINK Like a Thin Person

Most diets simply do not work for most people most of the time, because they have not learned to think like a thin person. After we have been on a diet for a while and lost some weight, our body reacts to the diet as if it were a famine. Our metabolism slows down, we stop losing. and eventually we begin to eat more, in order to return to what our body had previously considered as our "normal" weight. Here's how to break the cycle.

Cognitive-behavioral psychology is the study of the relationships between thinking, feeling, and behavior.  Unless we develop the habit of taking all three of these into account, in the same way that thin people habitually do, we will continue living on a perpetual yo-yo of dieting to lose weight and then gaining it back to the level that our body has become used to. 

Cognitive-behavioral therapists often use a form called a thought record in order to examine just what goes on in the mind when we make those habitual decisions that keep getting us into trouble by eating the wrong things. You can obtain them at www.getselfhelp.co.uk. You can make copies of their sample form for your own use by using the print command on your computer, and you can also obtain different versions of the thought record for a host of other purposes. In addition, they have a free online self-help course and other materials on how to use the thought record effectively.


Here's an example of one way that a thought record might be used to counteract one common stressful situation which causes people to consume too much food. Let's suppose you are putting in long hours and having to do more than your fair share at work because other people have been laid off, and your boss is driving you crazy. You start to gain weight because you have gotten into the habit of consoling yourself by eating too much, and then you cannot keep the weight off for the reasons just mentioned. The thought record first asks you a series of simple questions about the thoughts that occurred when you gave in to the temptation to overeat, asks you how appealing those thoughts were, and helps you to think of more appealing thoughts, as illustrated below.  



  • Where were you?   Watching television on the couch at home.
  • Emotion or feeling.  Fatigue. Lethargy. Craving for a snack.
  • Negative automatic thought.  I want to go to the kitchen and get some pretzels and beer.
  • Evidence that supports the thought.  I will enjoy them after a long hard day at work.
  • Evidence that does not support the thought.  I'm becoming a couch potato.
  • Alternative thought or autosuggestion. "I'll find other activities to enjoy.
  • Emotion or feeling. Relief (rating:60%); discomfort at having to get up (rating: 40%).  

  • Of course, you don't have to chronicle every decision this way in order to learn to think like a thin person. It only takes a few such exercises to the hang of it. But it is necessary to make a good beginning for cognitive-behavioral psychology to help you to keep your feet on the right path As Confucius said, "The journey of a thousand miles begins with a single step!" 

     Print Sources


    Barlow, D. H. (2008). Clinical Handbook of Psychological Disorders: A Step-by-Step Treatment Manual, 5th ed. New York, NY: Guilford Press.

    Beck, J. S. (2008).  The Beck Diet Solution: Train Your Brain to Think Like a Thin Person. Birmingham, AL: Oxmoor House.  (Judith Beck is the daughter of Aaron T. Beck, the founder of cognitive-behavioral therapy, and one of its most widely respected leaders in her own right.) 

    Moss, M. (2013). Salt Sugar Fat: How the Food Giants Hooked Us.  New York, NY: Random House.


     

    •