running list of good thoughts

8/13/2019 Running List of Good Thoughts

1/4

Overarching Goal:

To get to the point when people could see a big whitehead and say, hey, you gotta pop that thing. And my

response is Hah! If only you knew.

Keep the big goal picture goal in mind. Why do I, Michael, want to stop? Answer: I want to beat this

and I want to have a happy life. I want to attract women and have a lovely life. I want to be free from self-

hatred.

Big Picture Things

1. Skin Picking is an escape from difficult emotions2. The problem wants you to feel bad so that you seek soothing in the picking3. When you arent skin picking painful emotions will surface4. Urges are to be expected5. Resolving stress by picking means you will want to do it again and get more. You will not ultimately

eliminate stress by picking

Challenge Every Belief

- PERFECTIONISM: Challenge that I will get perfect skin- ALL-OR-NOTHING THINKING: Challenge the idea that either a strategy works and I will succeed or it

doesnt work and its not worth my effort

- Challenge that it makes spots heal faster- Challenge that you are preventing scars ( e.g. scars can only result from picking at the collagen)- Challenge the thought that the urge is intolerable and will last forever

Pointers

a. Use social situations as an opportunity to Growb. The plans bring you into the present moment and offer you an alternative to pickingc. My brain is conflicted so urges are to be expectedd. Capitalize on exposure and response preventione. Accept the life-cycle of pimplesf. Dont expect to work harder tomorrow (What can I do now?) g. Focus on Long-Term Objectives and the Big Picture of what I want in life

Beliefs to Have1. Once I pick at one spot there is no knowing if I will have the ability to resist picking other spots that I

know are better left alone.2. Your mental condition is an opportunity to grow and to learn the value of (1) delaying gratification, (2)

mindfulness, (3) that other peoples judgments only carry the worth that you give them, which is totalspeculation anyways.

3. It doesnt matter that you stumble and fall, as long as you appreciate in yourself a commitment to self-improvement, and with this appreciation you get up and try again. Getting up is success. Nothingamazing was accomplished quickly without failure.

4. I am not taking action so that I look really good. I am taking action on this because I value mentalwell-being and self-discipline.


2/4

Other Notes

Limit Caffeine The BDD mind goes directly to the flaws and BDD people have a distorted image of themselves. Challenge the belief that what is inside must come out Transitions between activities are high-risk/high-urge times Recognize antecedent behaviors and challenge beliefs and do HRT early Engage in activities while wanting to pick to build tolerance Challenge (i.e. consider alternative thoughts) to the feeling of need to know Toughen up to the urge. Prove to yourself that you can take punches

Big Keys to Success:

1. Choose the rightENVIRONMENT (availability of mirrors, stimulating activities, meaningful work)2. PracticeMINDFULNESS (Respond to urges, anxiety, and distressing thoughts with awareness and

defusion)

3. FightCOGNITIVE DISTORTIONS (recognize unhelpful thoughts, respond with a more helpfulalternative)

Group:

Daily Log: Free format of what happened in an email Daily Behavior Plan: Specific morning goals and repeating rules for remainder of day Realistic, Achievable plans. Set small goals and achieve them. Increase the difficulty of the plan as you start having success Stay self-aware and mindful whenever you can throughout the day. When you are already looking in the mirror and feeling your face, that is like having 3 wheels off

the side of the cliff Be kind to yourself as you would to a friend. View difficult moments as a training exercise in impulse control and mindfulness

IDEAS FROM OTHER PICKERS:

Record self in a strong state Cozy up to the psychological model Dont doubt yourself, have a high opinion of yourself If you start picking, say to yourself I am not gonna make this better Picking before a social event is self-sabotage. The story is If people arent interested in me or dont

like me its because of my face. Girls want a stable man b/c so many women arent stable. It can be a turn-on that you are confident

despite blemishes


3/4

Good Ideas from Jon H.:

1. The problem is that I am running so desperately away from the anxiety instead of accepting it andlearning what it means to sit and experience anxiety. Picking is like wasting an opportunity to face my

fear.

2. When your mind tells you that this spot is uniquely troubling and qualifies as an exception that Ishould pick, that is a symptom of the OCD/distorted thinking.

3. You wont lose your mind if you dont pick in times of high urge/high anxiety.4. The self-loathing and self-hatred is part of what keeps the CSP cycles alive.5. It is important to build trust in yourself from a series of successes.6. Dispel this stigma of having a mental problem. Many brilliant people have had mental problems.

Accept your problem and treat it clinically.

7. The problem is that my threshold for anxiety-producing stimuli is lower than other peoples.8. If you stumble while climbing a mounting, your reaction should be to get up and keep going, not get

frustrated and stop.

9. Take the moments of discomfort ass opportunities to build up the tolerance and skill of notdoing the compulsion.

10.Dont try to push out uncomfortable thoughts about your skin/picking. Make a space for thesethoughts and acknowledge them.

11.If you are concerned about what other people think of your skin, realize that people are moredisturbed by seeing wounds and scabs than pimples

12.My obsession is with getting things outof my skin. Why does it need to come out?13.Blood is an indicator of damage. Why am I more comfortable with damage than blemishes?14.If you find yourself thinking This spot is uniquely unacceptable, that is a good clue of a distorted

thought

15.You have a fear of being pathetic, a fear of being the ugly boy who doesnt know he is ugly.16.Socializing and dating will be frustrating at first, but with practice and success it will add a lot of joy to

my life.

Reframing:

o Recognize all-or-nothing thinkingo Picking just one pimple is harmfulo Logging is great because it demands accountability at the moment I am trying to most escape from all

of lifes responsibilities

o Oil is a natural part of skino My perception of myself is zapped from years of obsessingo Scabs look worse than pimples

My own ideas:

Motivate yourself and expect urges before looking This never was a choice and I shouldnt view it as a choice. I have a bit of avoidant personality disorder You have to see your skin clear without picking or else you will resort to picking when you want to

make it better.

Right after therapy is an essential time to put into practice effectively what you have learned so that itisnt lost due to discouragement.


4/4

Automatic Thought The Problem or Lie in thisThought

Alternative Thought

Just this one spot and then Imust leave the rest alone

It reinforces the belief that Ineedto pick certain ones.I cannot do just one and stop.

This is my mind trying to trick meinto my escape mode.This is my mind seeking areward.This spot, like all spots will heal.Resisting and letting this urgepass will strengthen my resolveto quit

I am going to pick this oneeventually anyways

This is not always true. Noone knows the future.It is a self-fulfilling prophecybecause when you acceptthis, you pick.

You dont know how you will feelin an hour or a minute.Do some pushups and see howyou feel.

I cant handle this You can handle it, it just isntpleasant.

I can do pushups and see how Ifeel.I can redirect my attention to

something stimulating and seehow I feel in 60 minutes.

Picking this would make me feelgood

Getting the reward is notalways in your best interest.

Ending this habit is what I reallycare about.

People, especially girls, find goodskin attractive

You dont know the degree towhich it matters.

You dont have to value theiropinion.

I dont really care about theopinion of superficial people.Whiteheads are pretty normaland not as noticeable as a pickedspot.

I should pick this now so I dont

have to think about it.I want these thoughts andfeelings out of my head.

You are opting for comfort,

short-term reward, andneeding-to-know instead ofmental health, , mentalstrength, toleratingdiscomfort, and handlinguncertainty.

This is a great opportunity to

reframe and recognize that Ishouldnt fuse with thesethoughts that rush me and urgeme to pick.This is an opportunity towithstand these urges and proveto myself that I can do this.

running list of good thoughts

Documents