Answer to Question 1
Answer:
Bust the myth of I can't.: To bust the myth of I can't, try expanding the statement with an action within your control. For instance, I can, because I'm going to walk on the indoor track at the fitness center today, and whenever it snows. Or, I can, because not even this friendship is worth more than my staying sober
Affirm yourself, and then affirm yourself again: Positive affirmations are often the subject of spoofs, but they can be highly effective in supporting change, because they force you to envision yourself as you plan to be.
Dump the disaster script: If you experience a setback in the progress of attaining your goal, be careful not to extend momentary failure to the entire, long-term goal. Learn to forgive yourself for lapses, learn from them and try again for success.
Answer to Question 2
Answer: Cue control teaches us to change the stimulus that provokes unwanted behavior. In the examples above regarding overeating, examples of cue controls might include:
Separating the behavior from the cue (don't eat while watching television)
Taking action to avoid or eliminate the cue (ask your mom to hide her cookies from sight)
Changing g the environment or other circumstances surrounding the cue (plan to meet the enabling friend in a non-food environment)
Counter-conditioning is a technique in which one learns to substitute a healthful or neutral behavior for the unwanted behavior when it's triggered by a cue beyond one's control (replacing gum for a cigarette)
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