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- If I think it it must be true (what IRONIC REBOUND is and why it makes you do the EXACT thing you are trying not to do)
If I think it it must be true (what IRONIC REBOUND is and why it makes you do the EXACT thing you are trying not to do)
IF I THINK IT, IT MUST BE TRUE
(What IRONIC REBOUND is and why it makes the thing you are trying not to think about, all you can think about 
)
We all struggle with negative thoughts, self criticism, feeling guilty for thinking about food and our natural reaction… Is to try not to think about it. Trying not to think about it guarantees that it is never far from your mind. This leads to a second problem. When you try to push a thought away, and it keeps coming back to your mind, you are more likely to assume it must be true. Whatever fear, desire, feeling or thought you try to push away?? Will become more convincing and compelling.
For you it might be the thought that you’re not good enough, it might be that everyone is looking at your tummy, I’m always going to be this way or that a tub of Ben and Jerry is the only way to soothe your stress. If you panic and try to push the thought out of your mind, it’s going to come back. And when it does, it will return with more authority. Because you are trying not to think about it, it’s reappearance seems even more meaningful. As a result, you’re more likely to believe it’s true. The self critic becomes more self critical and the ice cream craver is licking the spoon starring into and empty tub. This is the irony of ironic rebound we do the exact thing we are trying not to do, leading us to believe there is something wrong with us.
So what can you do about it……
FEEL WHAT YOU FEEL, BUT DONT BELIEVE EVERYTHING YOU THINK
When an upsetting thought comes to mind, try this technique. Instead of instantly trying to distract yourself from it, let yourself notice the thought. Most of the time our most disturbing thoughts are familiar- the same worry, the same self criticism, the same memory.
These thoughts pop up like a song that gets stuck in our heads for days, that pop up out of nowhere and seem impossible to get rid of. Let yourself notice the thought, but don’t believe it. Then shift your attention to what you are feeling in your body. Notice tension, breathing, heart rate.
Notice if you feel it in your gut, chest, throat or anywhere else?
Once you have observed your thoughts and feelings, shift your attention to your breathing. Notice how it feels to breathe in and breathe out. Sometimes the upsetting thought and feeling naturally dissipate.
Other times they will keep interrupting your attention to your breathe. If this happens, imagine the thoughts and feelings like clouds passing through your mind and body. Keep breathing and imagine the clouds dissolving or floating by. You don’t need to make the thought go away, just stay with the feeling of your breath.
Notice that this technique is not the same as believing the thought. You are accepting the presence of the thought, not believing it. You’re accepting that thoughts come and go and that you can’t always control what comes into your mind. You don’t have to automatically accept the content of the thought.
In other words you say to yourself ‘there’s that thought again – worries happen. That’s just the way the mind works and it doesn’t mean it’s true’
You are not saying ‘oh well I guess it’s true and it means I’m a terrible person and i deserve to feel like this’
Try it out a few times and compare it to what happens to when you try and suppress the thoughts, feelings, fears and desires. Which is more effective at giving you peace of mind??
About the Author Leigh Wrafter
I specialize in helping stressed out, self conscious girls who are fed up of trying everything a getting nowhere finally get the body they desire. I'm so passionate about what i do and i believe one of my biggest powers is getting you to believe in something you didn't think was possible and had given up on. I love being able to help girls like you change not only how they look but how they feel about themselves too and it is why it is a fundamental part of all my programs. It's time to say goodbye to looking in the mirror and just seeing your flaws and hello to finally feeling comfortable in your own skin.