Breast reduction and body image

I’d like feedback on the following. The unintentional models came out with very similar actions and I’m not sure if I need to come up with three re-framed/intentional models or if one (which I think covers all) is enough. Thanks in advance!

 

Unintentional models
C: I had a breast reduction operation 3 weeks ago:
T: I’d look better if I lost some weight from my stomach, hips and thighs.
F: Shame
A: Try to distract myself from feelings by buffering with box sets and food.
A: Judge myself and make my size and shape mean things about me.
A: Criticise myself for feeling this way
A: Tell myself I should try to lose the weight and tone up.
R: Sit in a spiral of negativity and buffering with the food and box sets.

 

C: I had a breast reduction operation 3 weeks ago:
T: I’d look better if I lost some weight from my stomach, hips and thighs.
F: Embarrassment
A: Judge myself and make my size and shape mean things about me.
A: Criticise myself for feeling this way.
A: Worry what other people might think.
R: Sit in a spiral of negativity and buffering with the food and box sets.

 

C: I had a breast reduction operation 3 weeks ago:
T: I’d look better if I lost some weight from my stomach, hips and thighs.
F: Self-criticism
A: Try to distract myself from feelings by buffering with box sets and food.
A: Judge myself and make my size and shape mean things about me.
A: Criticise myself for feeling this way
A: Tell myself I should try to lose the weight and tone up.
R: Sit in a spiral of negativity and buffering with the food and box sets.

 

Reframed model
C: As above
T: I need some time to adjust to this new body shape.
F: Curiosity
A: Allow myself time to adjust, to sit with and get to know my new body.
A: Explore old, out-dated thoughts and why I see their recurrence as some sort of truth.
A: Allow myself to feel how I feel and not judge myself for it.
R: Accept that I’m doing gentle exercises as suggested by physio and this is fine.

 

Answer:

Great models. It is not surprising that the 3 are similar. Shame is a feeling about who you are. Embarrassment is when you focus on how other people will think. If you believe similar to what other people do about yourself, then it is not surprising that they are similar models. Self-criticism is more of what you do from these feelings. Our brains do things for a reason. Why do you think your brain criticizes you?

I also want to offer a different result, and you can see which one resonates most with you. For you unintentional models, what do you think about R: I lose myself (my value) in my looks?

For the intentional model, what do you think of R: I adjust to accepting myself?

In regards to do you need 3 models, what do you think? Only you know the answer of what you need and feels right for you.

Last think that I will encourage is to take the time to process those feelings in the unintentional model before moving to the intentional. When we buffer, it is because we are trying to avoid the feeling. We are not taking the time to process. When we process what is there and understand that thought creating it, it is much easier to go to the intentional thought.