| 1 |
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The Big Challenge: Keeping It Off
Table 1.1 "Negative" and "Positive" Self-Talk 12
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1 |
| |
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| 2 |
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Balancing the Pros and Cons of Weight Management
Box: Benefits and Cost Analysis 24
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18 |
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| 3 |
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Learning to "Think Smart"
Box: Irrational Ideas &
Rational Alternatives 32
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27 |
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| 4 |
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Using Self-Talk Effectively
Self Test 4.1 Assessing Your Negative Self-Talk 53
Box: Saboteur vs. Coach Self-Talk 56
Box: Stress Inoculation Planning
Form 68
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48 |
| |
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| 5 |
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Coping With Social Influences
Self Test 5.1 What Is Your "Pressure Quotient?"
Box: Social Support Planning 94
Box: Contract 96
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76 |
| |
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| 6 |
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Improving Your Relationships
Self Test 6.1 Self-Disclosure Assessment 103
Self Test 6.2 Weight Management Assertiveness 111
Self Test 6.3 Conflict Management Style Survey 118 |
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98 |
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| 7 |
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Overcoming Depression and Anxiety
Self Test 7.1 Are You Depressed? 139 |
|
130 |
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| 8 |
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Managing Anger and Loneliness
Box: Challenging Negative
Thoughts 174 |
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156 |
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| 9 |
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Coping with Binge Eating
Self Test 9.1 How's Your Body Image 186
Self Test 9.2 What Triggers Your Binges? 193
Box: Binging Behavior Record 195 |
|
178 |
| |
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|
| 10 |
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Overcoming Backsliding
Self Test 10.1 Skills Assessment 217
Box: Want To/Have To Inventory 220
Box: Want To/Have To Assessment 221
Self Test 10.2 20 Things I Love To Do 225
Self Test 10.3 What Makes You Backslide? 227 |
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201 |
| |
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| 11 |
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Reaching Out For Help |
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231 |
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| 12 |
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Coping With Success
Table 12.1 1983 Metropolitan Height & Weight Table 251
Table 12.2 Height Converted to Meters 253 |
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248 |
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| Appendix A |
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| |
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Self-Help Clearinghouses |
|
270 |
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| Appendix B |
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| |
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Resource Organizations |
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276 |
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| Index |
281 |
