Beat Cravings! Change the Cognitive Distortions of Cravings

Have you noticed that weight management is usually easiest in the beginning? That can be the honeymoon effect: Although making change is challenging, it’s also exciting. It’s when people feel most hopeful and powerful. On top of the honeymoon effect, many people lose weight quickly in the first few months…only to see weight loss slow down, or even plateau. When weight loss slows or stops, it’s easy to feel frustrated with following through on healthy eating, physical activity, getting enough rest, adequate hydration, and managing stress. That frustration can turn into a lapse…and a lapse or two can all-too-easily turn into a relapse.

What can you do to prevent lapses, or keep a lapse from turning into a relapse? For many people, cravings are their downfall. Of course, the occasional craving isn’t much more than an annoyance, a speed bump on the road to weight management success. Cravings aren’t just frustrating, though. A craving can turn into a lapse, which can trigger a relapse.

So, how can you bust cravings? In “Lose Weight” we look at several strategies, including engaging in a nurturing activity, physical activity, and using affirmations. Today we’ll uncover a powerful new tool for your cravings-busting arsenal – the cognitive distortions underneath your cravings.

 Think back to the last time you had a craving. Do you remember what you were thinking as you were craving? Chances are it sounded like one of these cognitive distortions:

1. The craving is unbearable
2. The craving is too powerful
3. This craving will never stop
4. This craving is making me crazy

When you’re in the throes of a craving, any one of these thoughts may seem true – but, in fact, none of them are. Think back to that craving again. Even as you were thinking the craving was unbearable, you were, in fact, enduring the craving. It wasn’t pleasant, but it wasn’t unbearable. The same is true for each of the other cognitive distortions. You’ve already been resisting the craving, so it’s not that powerful. The craving may continue for a while, but eventually, it will stop. And while in the moment it does seem as though the craving is making you crazy, it can’t.

So, how can you bust cravings before you give in to them? The next time a craving starts to sing its siren song to you, change its tune! Here’s an example of how you can “answer” each of the cognitive distortions we looked at earlier:

1. I’ve been successful this long. I can put up with this craving a little longer.
2. As powerful as this craving is, I’ve been more powerful! I can continue to be powerful a little while longer.
3. Even though it seems like this craving will never stop, I know that’s not true. Nothing lasts forever – not even the most intense cravings. After all, never is a very long time!
4. It sure feels like this craving is making me crazy, but I know it actually can’t make me crazy.

When you have the option to nurture yourself, do some physical activity, or deal with the temptation directly (by walking away from temptation, putting away leftovers, giving food away, asking the server to remove it, etc.), I encourage you to do so. Sometimes, though, our thoughts are all that stand between us and giving in to a craving. In those cases, identifying the cognitive distortion behind a craving, and changing it into a positive thought, can give you the power you need to successfully bust the craving.

So, are you ready to put this tool to work? Think back to your last craving again, and come up with at least one or two counter-thoughts. Write them down, and put them where you’ll see them daily. Practice countering your cravings by saying your cravings-busters out loud at least once every day, for two weeks. If you can, post your cravings-busters where you can see them when your cravings are strongest.

Now it’s your turn! What situation or food creates cravings for you? How can you counter your cognitive distortions? Let us know how it goes as you experiment with finding and changing your cravings-related cognitive distortions! J