Irrational, distorted beliefs are often the cause of excess weight. It is believed that beliefs precede emotions. That is why different people react differently in the same situations. Our worldview may be based on the following “wrong beliefs”, which form our emotional reactions: - Every step and action I take should be attractive to others. - There are actions that are vicious, nasty, and those responsible for them should be severely punished.- It’s a disaster when everything doesn’t go the way we would like.- All troubles are imposed on us from the outside - by people or circumstances.- If something frightens or causes concern, you need to be constantly on alert.- Easier avoid responsibility and difficulties rather than overcome them. - Everyone needs something stronger and more significant than what he feels in himself. - You need to be competent, adequate, reasonable and successful in all respects (you need to know everything, be able to do everything , understand everything and achieve success in everything.) - What greatly influenced your life once will always influence it. - Our well-being is influenced by the actions of other people, so we must do everything so that these people change in the way we want direction.- Going with the flow and doing nothing is the path to happiness.- We have no control over our emotions, and we cannot help but experience them. These beliefs are automatic thoughts that appear in the head on their own and are often unconscious. This is why they are quite difficult to track. But it is necessary to track them if you want to cope with a negative worldview and tune in to a positive mood.Often overweight people have many of the listed distorted beliefs. “I haven’t lost 10 kg in two weeks, which means I’m not capable of anything. I set a goal and couldn’t achieve it, all my work was in vain.” Are you familiar with this? At the same time, positive aspects are ignored - improving well-being, reducing volumes, following recommendations, etc. A person makes catastrophic conclusions about himself based on 1-2 facts. TECHNIQUES FOR WORKING WITH IRRATIONAL BELIEFSAwareness. Become more conscious of your thoughts. For example, an unpleasant situation occurred for you that caused strong negative emotions. At first, it can be difficult to track the irrational thoughts that arose during the situation, but then, when the storm subsides, you can analyze what you were thinking at that moment, what thoughts caused your violent reaction. The more often you analyze your thoughts, the faster you will learn to track irrational beliefs, which will allow you to manage your emotional state. Technique C (event) – U (belief) – E (emotion). After you have practiced noticing your automatic thoughts, try analyzing one event. Write down the diagram C - U - E on paper. Usually the event and emotion are very easy to identify. The task is to correctly establish which irrational belief wedged itself between them and became the cause of the subsequent emotional state. Observer position. An unpleasant situation has happened, and you are emotionally involved in it. Try to look at yourself from the outside. Do this in any unpleasant situation, this way you will get out of the situation and be able to treat it rationally. Positive thinking training. Do a simple exercise. For two minutes (no less), list what is good in your life. It can be even the most banal things. For example, “it’s good that the sun is shining; It's good that I'm healthy; It’s good that the weather is warm today,” etc. Do this exercise several times throughout the day. This can be done on public transport, while walking, or at lunch. In order not to forget about this exercise, it is better to make “reminders” - notes, looking at which you will perform this exercise. By doing these seemingly simple exercises, you will notice how over time you will become more calm.