07/24
Actions:
-Do NOT
self-check (ex. Now I am feeling better / worse than before). Each day is a
clean sleight, like London Snap. (90% of thoughts you thought yesterday will be
thought today and it is normal)
-You are stuck in the primitive
brain. Problem solving and rational thinking is disabled. Everything is feared
and catastrophized. Take the foot of the
gas pedal.
-Slow
down everything
-No
matter which thoughts enter the mind, just observe and describe (label). For
example “money”, “russian”, “muslims”, “uncertainty”, “failure”, “dependency
schema”, “enmeshment schema”, “overestimation of danger”, “over importance of
fear”, “in the well”. Ride the wave.
-After
thought is described, use Teflon mind to slip it right out
-Bring the attention back to the present moment as many times as needed (this is not struggle)
-Slow down and think one-mindfully in the present
-Gently invite dragon for a dinner. Have fun with it. Ask him questions (invite and expose)
-Bring the attention back to the present moment as many times as needed (this is not struggle)
-Slow down and think one-mindfully in the present
-Gently invite dragon for a dinner. Have fun with it. Ask him questions (invite and expose)
-Self-soothe / Humor / Distract with
pleasurable activities
-Create positive experiences
-Do whatever works.
-Stop catastrophizing.
-Do whatever works.
-Stop catastrophizing.
-Be able to sit with anxiety.
Reminders:
-It is OK
to mess up (most of the ANTs are about messing up)
-It takes
time to blaze new trail, be patient
-ANTs are liars
-Setbacks are part of the experience
-ANTs are liars
-Setbacks are part of the experience
-The goal
is not eliminate but habituate
-This is
an opportunity to use acquired skills to eliminate imaginary fear of being “in
the well”
-What are
the other ways I can look at the situation?
-Emotion
is information and not fact
-Fear is
a signal. Are you in danger every time you are afraid? May be I am in danger,
but it is not a fact.
-Thoughts
are something we have, not who we are
07/25
Actions:
-Accept and be prepared
that tomorrow morning will be the same as today.
-Desire tomorrow to be
same as today, in order to use exposure to test acquired skills
-Slow down
-Dismiss every single
worry. Think the thought and put it on conveyor belt.
-Immediately after that
gently bring your attention to the present. Experience present with all senses
(sight, smell, sound)
-DO NOT fall prey to
somebody else’s issues. (Schemas triggered, fears etc.)
-Respect opinion of the
other person (no matter how nonsensical it is)
Observations:
-The reason mornings are
pretty rough is because unconscious is trying hard to resolve nonexistent
problems, and you are not using skillful means
-You are making a lot of
progress. You are able to cope successfully
-Fear without danger
present, that it is why it is no unnatural
-It takes time to blaze
new trails
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