Examining your automatic thoughts

As we grow from children into adults, we form certain patterns of thinking. Just as we develop lifestyle habits, such as brushing our teeth, we also develop habitual ways of perceiving the world. We can examine these automatic thoughts by listening to our self-talk, which is the way we talk to ourselves inside our minds.

For most people, self-talk includes not just talk, but also phrases, pictures, images, bits of songs and even complete sentences. It runs the gamut from, "I can't believe it's Thursday already!" and "The chocolate one looks good," to more emotionally laden images, such as being buried in work, or phrases like, "I'll never make it through this day." Most of our self-talk is benign. But some automatic thoughts can be destructive when they reinforce negative beliefs and harmful behavior.

To uncover unproductive self-talk in the exercise department, simply observe your automatic thoughts for a week or two, and write down any thoughts that try to talk you out of exercising. Then take a look at your list. Which statements reflect real problems that need to be addressed? Brainstorm ways to deal with these problems. Which tend to be "excuses?" Is there a pattern? What are the common themes? Do certain phrases appear over and over?

 

Talking back

To begin talking back to your negative self-talk, you must first take a look at the underlying beliefs that are causing the negative self-talk in the first place. Once you examine these underlying beliefs, you can form more positive and realistic self-talk that sounds convincing.

While many people know on one level that they need regular exercise to stay healthy, in their hearts there live other beliefs that conflict with their desire to stick to a program of regular physical activity. For example, some people may have been told as a child that sports were frivolous and that exercise was a waste of time. Others are perfectionists, and subconsciously believe that if they can't do something perfectly (for example, exercise every single day), then it's better to not do it at all. Many people (especially working parents) may believe it is wrong or selfish to take time out for themselves, when so many other people want more of their time. Some people worry that they look silly in exercise clothes, or that exercise is not appropriate for someone "their age."

Once you think about any mixed feelings you might have about exercise, you are ready to arm yourself with new self-talk to counteract that habitual self-talk that might pop into your mind just as you are preparing to enjoy your exercise session. Reformulate negative underlying beliefs, and construct new self-talk that reinforces your willingness to make your health a priority. For example, if you hear yourself thinking, "I'm too busy to exercise today. I'll do it tomorrow," argue back, "I am always busy, and tomorrow won't be much different. I'm still going to take my lunch hour to get to the gym. The exercise will give me energy and help me get more done this afternoon." To counteract, "Exercise is a waste of time," try thinking, "I need regular exercise to stay healthy and manage stress. What is more important than my health? I must take care of my health so that I can do my work and take care of my family."

You might also wish to use these new statements as a kind of internal cheerleading to help you stick to your exercise program. FM

Barbara A. Bream, Ed.D., is professor of exercise and sport studies at Smith College, Northampton, Mass.