CBT WORKBOOK

THOUGHTS affect our BEHAVIORS & EMOTIONS. What we THINK affects how we act & feel.
BEHAVIORS affect our THOUGHTS & EMOTIONS. What we DO affects how we think & feel.
EMOTIONS affect our THOUGHTS & BEHAVIORS. What we FEEL affects what we think & do.

★ Thoughts = Cool tones? // Emotions = Warm tones? // Behaviors = Neutral tones?

★ THOUGHTS ARE NOT OBJECTIVELY FAULTLESS!! THEY CAN BE FALSE, TOXIC, DISTORTED, ETC.! THEY CAN ALSO BE ILLOGICAL!!
★ We don't seem to know many thought-based nousfoni??? LOOK FOR THEM! They're probably ANCIENT

★ EMOTIONS are INHERENTLY TIED TO THOUGHTS! As most nousfoni we deal with are EMOTION-ANCHORED, that means their ULTIMATE roots are THOUGHTS!!! That is a GAME CHANGER!!!
★ many Brown nousfoni fall under RED/ ORANGE and THAT'S why they are so volatile & emotional???

★ Besides achromes, do some "pastels" hold "behavior" functions, if this color theory is correct? Could THEY be beneficial SOCIALS???
★ "WISE MIND" nousfoni are FUSION HUES like PURPLE!!!


"If you let your negative thoughts go unchallenged, then you will begin to feel negative emotions."
+ THAT is why we MUST fill our thoughts with the Word of God!!

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THOUGHT RECORDS

(originally written in realtime, as far as possible.)

SITUATION / EVENT = What was going on? Where were you? Who was there?
THOUGHTS = What went through your mind? How much did you believe those thoughts (0-100)?
FEELINGS / EMOTIONS = What emotions did you experience? How intense was each emotion (0-100)?
BEHAVIOR = How did you act? What did you do?

(092122)

#1

SITUATION =
+ Writing about lunch experience mistakes in journal
+ Alone, at unit table

THOUGHTS =
+ "I keep making such foolish decisions without thinking" (100)
+ "Why am I so ruled by compulsion and emotions?" (90)
+ I feel like I'm inherently broken" (70)

EMOTIONS =
+ Shame (100)
+ Anger (50)
+ Despair (30)
+ Numb (20)

BEHAVIOR =
+ Mood started to drop
+ Feeling self-loathing


#2

SITUATION =
+ Blood pressure taken by Chris w/ beard
+ IMMEDIATELY after journaling

THOUGHTS =
+ "I hope I'm being socially proper/ nice/ friendly/ agreeable/ entertaining enough"
+ He seems OK with us; I guess I'm not that bad after all"

EMOTIONS =
+ Happy (50)
+ Dissociated (60)
+ Anxious (30)

BEHAVIOR =
+ Smile
+ Forgot about problems
+ "Social mode"


#3

SITUATION =
+ Chris left, bluntly, after getting our blood sugar
+ We tried to sound like we were "knowledgeable"; mimicking his speech

THOUGHTS =
+ "Why can't I keep my dumbass mouth shut" (100)
+ "Stop being so proud & a kissass" (100)
+ "I hate how I act around people" (100)

EMOTIONS =
+ Anger (70)
+ AWFUL SHAME & humiliation (100)
+ Self-loathing (90)
+ Fear of rejection & disdain/ judgment (90)
+ Self-harm thoughts (60)

BEHAVIOR =
+ Wanted to hide away & dissociate
+ Wanted to ignore world


#4

SITUATION =
+ dinner out on the unit
+ person SCREAMING psychotically in adjacent ward like our brother used to
+ at table alone, with nurse & two other patients across room

THOUGHTS =
+ "That sounds just like our brother"
+ "God help that poor person"
+ "I'm scared of what this is making me remember"
+ "I feel unsafe"
+ "They can't hurt me though; they don't even know I'm here"

EMOTIONS =
+ Terror (85)
+ Panic (50)
+ Pity (80)
+ Fear (90)

BEHAVIOR =
+ Tried not to focus on it
+ Deep breathing
+ Closed eyes
+ Reminding myself "they can't get in here, they can't get at me"
+ Tried to stay grounded


(092622)

#1

SITUATION =
+ got a fluid tracking sheet as I went over the limit once
+ sitting at table, doing solo work
+ staff member walked up and gave it unannounced

THOUGHTS =
+ "I just won't drink ANY water then"
+ "I can't forgive myself for being so stupid & arrogantly thinking "I'd be fine" with drinking all that water last week"
+ "They'll never forget this. I'll never be forgiven."
+ "I feel SO ashamed & condemned/ humiliated"

EMOTIONS =
+ SHAME (100)
+ Despair (90)
+ Self-loathing (100)
+ Anger (85)
+ Sadness; disappointed (90)

BEHAVIOR =
+ Withdrew into self
+ Hid paper
+ Terrified TO drink water
+ Gave up hope of improvement


#2

SITUATION =
+ Art/ music group
+ At table, alone
+ Staff & patients nearby in room

THOUGHTS =
+ "Oh no, they're playing MORE triggering songs"
+ "I CANNOT cope with this"
+ "I'll never be able to get over this; it's too unavoidable & intense"
+ "I'm so scared; I want to run & hide"
+ "Why am I SO strongly disturbed by SOUNDS & music?"

EMOTIONS =
+ ABSOLUTE PANIC (100)
+ Terror/ dread (100)
+ Hatred (90)
+ Rage/ violence (80)
+ Despair/ hopeless (100)
+ Existential panic (100)
+ Self-hatred (95)
+ Numbness (90)

BEHAVIOR =
+ Want to throw up
+ Want to scream & sob
+ Want to run away & hide
+ Want to break the guitar
+ Want to die so I can be safe/ free
+ Shaking & dissociating
+ Hate self for being like this
+ Trying not to meltdown
+ Writing this so I can dissociate a bit


#3

SITUATION =
+ asked for milk option; chose a BIG fear food
+ Alone at table
+ Staff member asking
+ Art group nearby

THOUGHTS =
+ "I MUST stop being a coward & pick that fear food already"
+ "CHOCOLATE IS A SEX FOOD + TRAUMA"
+ "CHOCOLATE WILL KILL YOU + INFECT YOU"

EMOTIONS =
+ GUILT (100)
+ Self-hatred (1000)
+ Self-disgust (100)
+ Fear for life (90)
+ PANIC (100)
+ Despair (100)

BEHAVIOR =
+ Told myself I HAD to face it or it'd haunt me FOREVER as that "unconquered fear"
+ Almost died BUT I DRANK IT


(102122)

#1

SITUATION =
+ Asked for milk option; chose the EASY/ USUAL option
+ Alone at table
+ Staff member asking
+ Other patients just resting nearby

THOUGHTS =
+ "I don't know if I can handle that challenge today; I'm a bit stressed"
+ "YOU COWARD"
+ "STOP CHICKENING OUT AND FACE YOUR FEARS"

EMOTIONS =
+ RAGE (100)
+ Shame (100)
+ Guilt (100)
+ Anxiety (100)
+ (all this together was bad enough to make me shake)

BEHAVIOR =
+ Sat there & shook with anxious fear & guilty shame-panic for a few minutes
+ Decided I couldn't cope with the guilt; got up, went to staff, & picked the chocolate milk


#2

SITUATION =
+ Talking to nutritionist; mealplan increased; could choose either an extra CS or Ensure at each meal. Chose Ensure, then changed mind & chose CS. REGRETTED THIS.
+ In room with nutritionist & student assistant

THOUGHTS =
+ "Ensure will add sugar to EVERY meal, AND I'm still afraid it's "poison" from past illness"
+ "BUT an extra CS feels like gluttony/ binges"
+ "YOU F*CKING COWARD!!!"
+ "STOP RUNNING AWAY FROM SUGAR!"

EMOTIONS =
+ ABSOLUTE WRATH (1000)
+ PANIC (100)
+ Regret (100)
+ Guilt (100)
+ Shame (100)
+ LEGIT BLINDING INTENSITY

BEHAVIOR =
+ Freaked out at table; couldn't calm down
+ Got up & went to room; SELF-ABUSED!!!
+ Too angry to even let myself cry; did try
+ Staff came in; I told them the problem
+ Decided to stick it out until Monday, then tell team


(102322)

#1

SITUATION =
+ Before bed, looked at body in bathroom mirror; noticed the stomach is getting rounder & abdomen is thicker/ wider
+ In bathroom by my room
+ Alone

THOUGHTS =
+ "TBAS's body looks like this"
+ "It looks so feminine now; it's disgusting; it's so foreign & wrong"
+ "I don't want to look like a woman"
+ "I'm scared; is this my life now?"
+ "I look JUST LIKE my abusers now"

EMOTIONS =
+ DISGUST (100)
+ FEAR (100)
+ DESPAIR (100)
+ numb (90)
+ shame (90)
+ anger (80)

BEHAVIOR =
+ So disturbed & frightened that I went numb & dissociated HARD
+ Couldn't pull myself together; nearly forgot how to brush teeth
+ Kept having flashbacks; gave in to despair
+ Went to bed, feeling hollow & hopeless


(102422)

#1

SITUATION =
+ Kelsey asked for lunch exchanges; chose the HARD milk option, BUT chose an "easy" CS instead of "too much dessert" OR the suspectedly "self-abusive" Doritos
+ Alone at table
+ Art group nearby

THOUGHTS =
+ "Doritos will just spike my panic right now"
+ "Am I doing the wrong/ cowardly thing by NOT choosing Doritos again?"
+ "Dad ALWAYS serves crisps with burgers; this is good loving practice for THAT"
+ "Is choosing the easier option going to make me a runaway coward again?"

EMOTIONS =
+ Confusion (80)
+ Anxiety (90)
+ Shame (70)
+ Worry (95)
+ Hope (80)
+ Frustration (80)
+ Struggling to ALLOW choices that AREN'T blatantly stressful

BEHAVIOR =
+ Asked for reassurance on choice
+ Explained the motives of my choice & doubts as to their validity if they weren't a "challenge"
+ DIDN'T BEAT MYSELF UP!
+ Didn't fall into a second-guessing spiral!

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THOUGHT RECORD ASSESSMENT

Do you see any themes of patterns? Are there thoughts that appear many times?

LOTS of guilt/ shame, terror, rage, panic, humiliation, despair, self-hatred. OVERWHELM. Extreme emotional "yo-yo"-ing, catastrophizing, "perfectionistic" expectations-- things "only exist AS absolutes." Lack of self-integrity & stability; shutdown/ dissociation under stress. UNFORGIVING of own errors/ bad choices; "defining" self AS improper/ unwise decisions/ reactions.

How do I seem to see, or define myself?

Foolish, ignorant, helpless, "ruled by emotion," proud, "a kissass," "not nice enough," violent, manipulative, "socially unacceptable," "unwanted/ improper/ disgusting," constantly in danger, stupid, blind, uncaring, unforgivable, condemned, cowardly, hypocritical, cruel, selfish, "INHERENTLY BROKEN/ UNFIXABLE," BAD

How does this make me feel about myself?

Disgusted, hopeless, furious, HATEFUL. I have SO MANY OBJECTIVELY HARMFUL/ OFFENSIVE QUALITIES that WON'T GO AWAY, it seems IMPOSSIBLE to even TRY to "be good"; I'd just be a LIAR/ HYPOCRITE by "pretending NOT to be evil." I see myself as INHERENTLY, UNFIXABLY "BAD." And the worst part is I DON'T WANT TO BE, but I feel damned & stuck. It makes me suicidal on the worst days.

What assumptions might I have about other people & relationships?

Relationships can ONLY be "abusive" or toxic, BECAUSE OF ME. I ALWAYS damage/ abuse the other person until they hate me (rightfully) & cut off all contact. Relationships "only occur because you're trying to USE/ GET SOMETHING FROM the other person, by dishonestly "grooming" them to like you, blinding them to your corrupt motives & hidden cruel/ cold heart." OBJECTIFICATION!

How do these assumptions make me feel about other people & relationships?

Paradoxically, I WANT a relationship TO dote on someone & love them & live entirely for them, BUT THEY never want to meet that symbiotic yearning. They have "other interests" and I just become unwanted/ abusive from trying. I CANNOT "end a relationships" as I NEVER WANT TO so I get stuck even if they cast me off and/or neglect/ use me? I feel like a monster, bleeding them dry. BUT!!! I ALSO AVOID GENERAL SOCIAL INTERACTION because relationships are INHERENTLY INTIMATE & TOTAL; therefore ALL "casual interaction" is VIOLATION, abusive & terrifying & demanding ALL of me to be met with blithe emptiness. I LOSE MYSELF and CANNOT cope with the unrequited totality, OR the intensity OF giving it without intimacy? WHICH I STILL FEAR in those casual situations BECAUSE OF "ABSOLUTES"-- if they're NOT close NOW, then ALL "closeness" with them IS HOLLOW & FEELS LIKE RAPE.

How have your core beliefs & schemas influenced you (emotionally, physically, behaviorally, & socially)?

E= Chronic depression & rage; self-hatred; moral panic; no hope for real change; POLAR EXTREME emotional intensity
P= Isolating; want to "get rid of myself" (starving); self-abuse; wanting to be weak/ sedated/ "HARMLESS"
B= Perfectionistic people-pleasing; violently lashing out; try too hard OR give up; "good girl OR bad girl" (no middle ground)?
S= Avoiding all social interaction WHILE desperately WANTING to be superclose to people; either doting on or ignoring/ either adoring or resenting; "ALL OR NOTHING"

In what ways will you be more aware of your beliefs & schemas? What effect will this have?

Apparently, EVERYTHING is "black & white" for me. I need to learn HOW to see "gray" WITHOUT destroying my already-damaged moral compass.
★ I CANNOT "BE GOOD" IF I SEE MYSELF AS "IRREDEEMABLY BAD" & "UNFIXABLE; INHERENTLY BROKEN"-- and these two beliefs HAVE BEEN MADE UNTRUE BY THE DEATH OF CHRIST!!! His Cross CAN SAVE EVEN ME.

Identify some cognitive distortions in your thought record and list them.

- Only focusing on the bad
- Insisting that I, or something external, "must" or "should" be/ not be a certain way
- Assuming a catastrophic outcome (Negative consequence avalanches)
- Absolute self-judgments & condemnations
- Assuming I know how/ what others think
- Assuming that if I feel anxious I MUST be in trouble/ guilty
- Assuming that if I do/ don't do a certain action, a certain consequence WILL happen

What is the emotional affect these cognitive distortions have on you?

They make me MISERABLE! I feel incapable of doing well OR being good, causing despair/ self-hatred/ moral panic. I feel like I'm doomed to failure/ offense. I assume everyone is "secretly loathing me"? I feel like the weight of the world is on my shoulders. I'm paranoid, desperate, anxious, irritable, & cynical. I'm UNABLE TO "BE MYSELF" AT ALL! My emotions get STUCK in a negative tunnel-vision loop and eventually may numb out altogether, AND/OR EXPLODE.

How do these cognitive distortions affect your behavior?

I get VERY paranoid, rigid, & CONTROLLING, as well as perfectionistic? I try to "guess" EVERY possible threat, expectation, consequence, & obligation. I close out the world to avoid the constant stress. I dissociate & depersonalize, and resort to fawning & self-abuse. I avoid risks, I reject positivity, I procrastinate, I blameshift, etc. I'm a mess. I cannot think straight, and I CANNOT distinguish myself as a person! I'm a ball of nerves & rage & tears, and I CAN'T FUNCTION. (If I feel trapped/ threatened enough, I can ALSO give in to a blind reactive VIOLENCE.)

How do these cognitive distortions affect your sense of self?

It DESTROYS all sense of self, in truth-- I instead see "myself" as ONLY a conglomeration of "bad things," of sins & failures & offenses. I have NO "unique qualities," no goals or dreams, no hopes or interests-- the distortions turn me into a hollow "survival machine" seeing danger at every turn, yet "incapable of doing anything right." I feel DOOMED and therefore ALL "identity" is rejected & destroyed, except FOR anything destructive!! It's lethally ironic-- I BECOME" the distortions & disorder, once they "smother" everything of ME.

How do these cognitive distortions affect your relationships?

I can't maintain any, and WON'T make any. The distortions wrongly assume that EVERYONE is "abusive," in essence-- that they are constantly monitoring & judging my behavior, hate me/ are disgusted by me/ WILL punish or hurt me, etc. I assume that I CANNOT be a good influence to others, AND that others are "secretly out to take advantage of/ use/ destroy me"??? Thus assuming that ALL human contact will end in disaster/ abuse/ overwhelm, I avoid it completely. Relationships with family become strained & distant. Friendships implode.

Can you identify a strongly-held core belief of yours that may have influenced these distortions?

With relationships: "People only want me in order to use me"; "People only enter relationships/ talk to you in order to GET something from you." (Abuse/ Mom sourced)
In general: "I always mess up/ do things wrong"; "I am inherently a bad/ broken person"; "Trying to be my own person/ unique is WRONG/ SELFISH"; "I must always be useful"; "I must always be "appealing" to others"; "If I do one thing bad/wrong, it corrupts/ invalidates ALL the "good" I have ever done;" etc.

How will you be more aware of these distortions in the future? What impact will that have on your life?

First I MUST really look at those beliefs & find their roots! Then I can figure out WHY/HOW I developed those beliefs, ESPECIALLY under WHAT circumstances! Becoming aware of distortions AS distortions, in general, makes them easier to recognize. I must practice GENERATING & APPLYING healthy, positive, FACTUAL alternatives, REGULARLY, to diminish habits of distortion!

Did you learn anything about the way your brain works, or your style of thinking, from this process?

I CATASTROPHIZE A LOT!! I assume the "worst possible outcome." I ALSO beat myself up BRUTALLY, whenever I fail to meet my own perfectionist standards. I react based on emotionally-charged assumptions/ fears, instead of reasoning = I take my FEELINGS as facts, and they're typically VERY skewed, because I'm thinking of myself as inherently incompetent/ offensive/ helpless/ bad/ etc.

How can you remember to use CBT methods to challenge distorted thinking in everyday life?

LIVING AS OUR SYSTEM. We naturally "examine evidence" and "substitute" language; we use the "double standard" & "defining" methods in communication; we are brave enough TO "experiment," and being multiple ALWAYS involves us considering "cost-benefits"; "shades of gray," & "other possibilities," as well as "what-ifs." We're just learning how to "survey" outside!
In any case, though, regardless of applied methods, the infallible help is always PRAYER!!!!

What will get in the way of using these methods? How can you plan ahead to avoid these barriers?

GETTING SOLO-STUCK "DOWNSTAIRS." The BEST way to prevent/ break this is to KEEP UP REGULAR COMMUNICATION, so that it FINALLY becomes our DEFAULT again!! STILL, we ALSO NEED to find/ use TANGIBLE REMINDERS to "ping/ call" helpful people in tough situations. Regularly reviewing/ healing memories & mindsets is also vital, OUTSIDE of stressful times!

How does the new way of thinking, after challenging the old way, affect your emotions & behaviors?

IT STABILIZES our emotions, helps us control behavior, and generally restores our sense of selfhood. We're open & curious, ABLE to consider the bigger picture AND be compassionate with ourself. Negative emotions are SPOKEN TO AS PEOPLE, respected & heard & comforted, balancing their pain with hope WITHOUT rejecting their VALID REALITY! THEY are the keys to true & total healing; we MUST understand & work with them!

How does this new way of thinking impact your sense of self?

It ALLOWS us to exist AS THE FULL SPECTRUM, acknowledging ALL hues & opening doors of communication for them, giving us the opportunity to UNDERSTAND, COMMUNICATE, CONNECT, SYMPATHIZE, AND EMPATHIZE. By tuning into our TOTAL self & embracing ALL OF US, we CAN exist "outside" as well; the Socials are no longer tragically isolated & suppressed/ unhealthy!!

How would this new way of thinking influence your relationships?

By being open to such communication, understanding, & compassion, we CAN have healthy relationships in general, as we become empowered to face difficulties AND conquer/ assuage/ respect fears while honoring the needs of ALL involved! Treating ourself kindly, & thinking in a healthy manner, will also ENABLE us to be just as sincerely kind & compassionate to others, and to behave in a mutually healthy way-- no more toxic enabling!

What would life be like if you were able to consistently challenge your distorted thinking?

It would be so refreshing. We'd finally be "in control" of our thought processes, ABLE to CHOOSE how to respond, NOT REACT, in a sensible & beneficial & healthy way. We'd no longer be "enslaved" to negative assumptions & distortions. Our overall mindset will be brighter, clear, and full of hope & compassion. We will be more in touch with reality, AND our own beliefs/ thoughts! We will have a broader, wiser perspective. We will THRIVE.


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CORE BELIEFS & AUTOMATIC THOUGHTS

+ IRONICALLY, listing our automatic negative thoughts is a GREAT way to "lure out" COMPASSION as it "externalizes" them? Hides self-applicability. Reading them triggers instinctive consolatory/ merciful responses, NOT agreement!!! START THERE to build genuinely balanced core beliefs; THAT'S already proof of ROOTS!!
+ A negative core belief ALSO invalidates positive thoughts; seeks its OWN "evidence" AGAINST them, as to why they're not REALLY positive. e.g. "Knowing all that trivia IS stupid," etc. Like a BULLY. Pushes you around & mocks you baselessly. CRUEL & RUDE.
+ Negative beliefs ignore all contradicting evidence and that is a demonic DENIAL OF TRUTH!!

+ Everyone has their own "distorted lenses" through which they see the world, and so everyone sees their own "realities"-- BUT THAT DOESN'T MAKE THEM TRUE!!!
CHRIST IS TRUTH AND GUESS WHAT.
HE LOVES ALL OF US UNCONDITIONALLY.
THAT'S REALITY, DESPITE OUR FAILURES.
WE'RE ALL LOVED AND THERE IS HOPE & HEALING FOR EVEN THE MOST BROKEN.


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UPMC journal 092122

pre-breakfast//

Going to try less structured notes to allow more datalogging despite brain fog/ overwhelm/ illness/ exhaustion:

★ Morning sunrise prayers. Stood at window & talked to God.
+ Out soul is inescapably, undeniably RED, no matter how much we may resist that out of shame/ guilt. God said Red is NOT EVIL, but it is LIFE, the first color of it (BLOOD) and the closest to earth ('adam), SO when Man (earth & blood; bios & zoe) fell, RED carried the brunt of it. BUT IT'S NOT "LOST" OR EVIL, just sick from sin.
★ JESUS'S COLOR IS RED, as He clothed Himself IN physical human life, WITH WHITE, His purifying Divinity!
+ We ARE Fire, "a gift from God,"created TO BLESS! Said fire is NOT "uncontrollable"; that is DISORDER. Fire only destroys in order to FUEL NEW LIFE. Fire gives light & heat & comfort; it purifies metal, melts the frozen, & prepares food. etc. Fire is GOOD, as are ALL God's creatures. But God emphasized "TAMING" fire, via torches & lamps & CANDLES: beeswax for charitable industry, and the wick as PRAYER!! The white wax is GOOD WORKS to channel our power into, and the wick is PRAYER to FOCUS our burning. Then of course the AIR that lets us burn at all is God's Holy Spirit. So BE A CANDLE; be a lamp set on a lampstand for the glory of God! DON'T QUENCH THE FIRE OF GOD'S SPIRIT IN YOU. Do not deny or hide or run from or be ashamed of what GOD created you to be. LIVE AS HE WILLS.
+ Bloodwork lady with BABY JESUS MEDAL! ♥ Talked about our devotion to Him, and our love of our children/ brothers. Discussed gift of Halloween: "put on masks in order to unmask our soul"-- what "costumes" we wear/ choose actually reveal "who/ what we WANT to be" deep within. LOTS of thought-provoking truth there. She also gave me a GEMSTONE SHARK STICKER that her son made! We will treasure it. (ALSO, sharks are a HUGE childhood connection, so admitting and OWNING that fact is helping us re-build that bridge between "now & before," reuniting our adult Self TO our childhood Self, and learning to both recognize & reintegrate our own heart. That process is ESSENTIAL & INDISPENSABLE to our healing AND our wholeness as a person/ human in general!!


post-breakfast//

French toast, green tea & vanilla soy, 2 creamers

FRENCH TOAST)
POSITIVE= grandma making it; childhood breakfasts; mom vacations (stuffed)
NEGATIVE= CNC & inane memes; trying to make it myself; binge-choking
★ We MUST begin our meals with CHOOSING CONSCIOUS HONEST GRATITUDE. We've become too habituated to control/ pleasure, sinfully, and so we kneejerk complain. "No butter? No syrup?" No! Because God said "Not with this meal!" HE KNOWS BEST so TRUST HIM and THANK HIM! We first needed to face it PLAIN and deal with its OWN unique experience, because butter & syrup ADD THEIR OWN!!
+ Jesus guided us in speed & manner the whole time. ♥ He warned us to be mindful of "the appearance of evil" in our eating behavior, avoiding even "neutral" choices that may nevertheless "trigger" or negatively inspire others, or that would embarrass/ inconvenience others if I was SHARING a meal: notably, cutting off the crusts into small pieces & eating them separately. Jesus DID understand AND advise that I still need to take smaller bites, BUT He had me practice taking them AS bites, NOT mincing up the french toast itself! That is normalized behavior and will not arouse suspicion or negatively impact observers. Set a good example, ALWAYS.
+ Texture was dry; next time, SAVE THE SOYMILK to iWITH it. That will also prevent "sugar-seeking" additions; we've been given enough!!
+ "Saving certain bites for last/ always eating certain parts first" is OBSESSIVE and MUST be relaxed. It is NOT REQUIRED to separate textures; in fact that's DISORDERED & DISUNITIVE! Let go of that "pleasure-seeking" habit, and instead treat EVERY bite as a gift from God, so each bite is EQUALLY met with mindful gratitude, instead of "reserving" that attention for the first & last only. We ate at HIS direction, and every bite was lovely in that obedient, thankful trust. Do so always. ♥

SOYMILK)
★ HEALING PROCESS: we did a little more, but couldn't do much "realtime" re-association (that can ONLY occur IN TANDEM with REALTIME sensory data to associate WITH) yet. Imagining Dad laughing with us, arm around our shoulder, happy & close. The more we saturate the chronosphere with hope & positivity "offline," outside of meals & actual direct re-entry, the more effective and ABLE we will be able to heal when we go "online," hopefully tomorrow. The groundwork MUST be built up before/ after, too!!
✖ (show mercy!) WE SPILLED SOME when we went to pour it, AND trying to use the straw. Please, AVOID THE STRAW if possible? It's too humiliating & triggering yet. God we need to heal THAT TOO, though, to prevent complaining & "special treatment." Please help prepare our hearts for such healing, to be able to drink from a carton & straw WHENEVER that is what we must do to obey, and/or to be humble. Until then, ONLY POUR INTO A (MOSTLY) EMPTY CUP; trying to pour tiny bits SPILLS. So now we know, and have been justly humbled BECAUSE we were "mixing" too much, tea & milk & creamer-- a VERY disordered, dissociated behavior! Again, thank God for the loving lesson & chastisement. Now we can act with more propriety, maturity, self-control & humble simplicity.

GREEN TEA + CREAMER)
POSITIVE = different Borders girl: no mania or anxiety, very peaceful, FAITH tangible! Foggy/ rainy peace vibe.
NEGATIVE= tied to Q time period w/ Genesis; old "Parnassus" bad vibes. Feeling of oncoming dread.
✖ We squeezed the bag too hard, trying too hard, & broke the bag. It was a humiliating warning to not be so obsessive over "every last drop."
★ CAFFEINE HIT HARD. Be careful, please, if/ when we drink this again-- don't steep so long! It's SUPPOSED to be mild!



post-lunch//

A veggie burger w/ cheese, whole milk, 2 tea & 2 creamer, 2 s&p, 2 ketchup, 1 relish.

Our biggest obstacles:
(1) COMPLAINING: "I don't like/ enjoy the veggie burger's taste."
(2) COMPULSIVE, IMPROPER CONDIMENT USE: "must get salt & pepper" but NO ONE puts those on a burger!!
(3) PRIMARY GOAL AS "EGOCENTRIC EXPERIENCE": focusing too much on finding/ processing memories & emotions VIA FOOD, seeing food as a TOOL or CONCEPT instead of as GOD'S NOURISHMENT.
(4) ANXIETY AS LACK OF FAITH: triggers disordered behaviors to return, causes dissociation, & blocks grace. Our body WILL get sick & our mood WILL drop, making the meal a "void" UNTIL WE RETURN TO PRAYER!!

+ Immediate guilt/ shame panic response after taking condiments.
(1) "I don't really like/ want these; I shouldn't have taken any"
(2) "I sinned by taking them so selfishly/ sensuously; I didn't ask Jesus first"
(3) "BUT they're on my tray so now I HAVE to eat them"
★(4) IMMEDIATE disordered "exit door" behavior: attempting to eat the condiments solo to get rid of them
ALSO, (5) "but I HAVE to eat them to find our what memories/ associations are attached to them!" OR, "grandpa liked ketchup/ relish SO since I love him I MUST also eat those foods" (AND/OR relive those memories)

BURGER)
Burnt taste? Mushroomy. Not a "fan" of the flavor, so we felt mentally "grumbly"??? WHY DOES THE TASTE MATTER TO YOU. BE GRATEFUL & STOP BEING SO ENTITLED. // In kinder words: not every food will match our personal taste. THAT IS OKAY! They DON'T HAVE TO. Not "liking" a flavor is NOT "rejecting God's Creation." BUT complaining about it IS!! I am SURE we can learn to be sincerely grateful for a food EVEN IF it's "not our favorite" so to speak. God knows best; our opinion is humbly unimportant.
★ PLEASE take advantage of plurality for this! Like the morning bagel guy, I am SURE we can "find" someone inside whose personal resonance DOES match the food, and so WILL like it, and therefore DIRECTLY & CONCRETELY replace the very grumbling with TRUE gratitude. This will ALSO greatly increase our capacity for human empathy, communion, & relatability. ALL human beings eat, and have unique experiences & opinions & tastes. That IS NOT MORALLY WONG! It's a part of  the kaleidoscopic wonder of God's bounteous Creativity & human individuality! And the more we can connect with that as a starting point, the more completely we can connect with PEOPLE, in genuine compassion & understanding & loving community!
+ There, admittedly, WAS a "snapshot" of a potential somebody, in a woodsy farmhouse setting (like the homestead), sitting outside in a pasture beneath the trees & beside an old barn, a cow grazing beside them. They RESONATED with the pale-neutral burger flavor, touching subtly on pale green like Sergei's? But no personal appearance data, other than the slight resonance with old grass-kissed overalls & a warm straw sunhat & maybe garden gloves & old gardening boots (brown) like grandma's-- outfits tend to manifest sooner than hair & faces do-- it's FAR too early & lacking in anchorage for that to occur. But! There's sincere potential! The only issue is that it cannot strengthen WITHOUT the direct association function anchor data input. So! Remember them for next time!

KETCHUP & RELISH)
✖ We licked ONE ketchup packet and were SO ashamed; we were also sorely tempted to eat the relish packet but didn't. Still, we felt SUCH regret when we put them on the burger. It felt SO compulsory; we felt like we "ruined it" as well. Only Christ got us through that.
✖ The ketchup overload squeezed out onto our hand, a DEEPLY HUMILIATING chastisement. We felt SO dirty & piggish; self-respect dropped. It felt like a direct consequence of "compromising our moral values"; compulsion/ greed/ ego instead of temperate simplicity.
✖ Likewise, the relish not only LOOKS like vomit, we were so disgusted with ourselves for it AND nauseated by it that we were trying to scrape it off the burger with our teeth in shame, like hiding evidence of sin. MORE profoundly humiliating chastisement for our choice! Yet EVEN NOW I feel like I have to apologize to grandpa because pickles are HIS food-- but NOT pickles on burgers!! REMEMBER THAT so we don't force datamashes accidentally like this OR trigger compulsive deconstruction/ disordered condiment consumption anymore!!
★ SIMILARLY, ketchup is ONLY tied to Grandpa because of Farmer's Market fries & Hose Company Breakfast eggs, NOT as straight ketchup!! And we KNOW that data already. We're not obligated to re-live it every chance we get because we miss him. Those memories CAN be re-lived OUTSIDE of meals, too!! BUT the sensory data brings it "into the Now," making it TANGIBLE and REAL, helping to repair our whole historical Self by VALIDATING the experiences OF those memories AS OURS, NOW. So that IS important, we must admit. STILL. THERE ARE PROPER CIRCUMSTANCES. You CANNOT eat relish packets as a sign of mourning. When God gives you a LEGIT pickle, though? THAT is something Grandpa ate, AS he would eat it! THAT way the EXPERIENCE IS REALISTIC!!
★ THAT'S our key to healing this! Grandpa NEVER ate relish OR ketchup packets, OR put them on burgers! STACKING HIS ASSOCIATED FOODS CANNOT BRING US CLOSER TO HIM, because it is FORCED, DISORDERED, & ARTIFICIAL. Literally the ONLY way to truly visit his chronospheres is to do so IN LIKE MANNER WITH HIM. THAT'S part of the empathy, too, that we talked about with the burger-- it MUST come through COMMON SHARED EXPERIENCE, and NATURALLY so!!!
★ PARTICULAR food combos and preparations yield PARTICULAR memories/ associations, and due to the vividness of that data, they RARELY overlap!! SO DON'T FORCE ARTIFICIAL COMBOS, ESPECIALLY IF THEY ARE DISORDERED OR COMPULSIVE. Eat what you're given AS it is given, as PURE & SIMPLE AS POSSIBLE!

Some final important notes on our lunch lessons:

SALT & PEPPER)
✖ We should NOT have taken salt & pepper, BUT we acted in ignorance: at the time, we assumed that they were "UNIVERSAL CONDIMENTS" and therefore COULD be added to anything-- and in our habituated compulsiveness, we incorrectly & impulsively concluded that we therefore MUST add them to everything. B&W thinking, again. We were SO ashamed, putting them on the burger. We FELT how dis-ordered it was, and wanted to hide in humiliation.
★ Jesus SPECIFICALLY told us we DIDN'T HAVE TO EAT THEM, BUT He let us put them on the burger anyway-- yet ONLY half, at His direction-- so we could have DIRECT experience AS to why s&p don't go on burgers: "rational data" to oppose compulsions with. And oh boy, did that work! It was DISGUSTING, haha. So NOW WE KNOW. And DON'T feel guilty for that "judgment"!!! We LIKE salt and pepper both, BUT DISORDERED USE DISTORTS THEM, to the point where you "morally" SHOULDN'T "like" them IN THAT DISTORTED STATE because it is then, essentially, NOT "TRULY ITSELF." So yeah, when they're abused, they're gross, BECAUSE ABUSE/ DISORDER IS GROSS. Remember this!!!


TEA)
Pure & simple, no trouble; only association is mom/ Astra and surprisingly non-anxious "kitchen memory" vibes? Maybe explore that, actually-- try one w/o creamer & just see if that elicits anything. If not, that's fine; now we know.
+ Actually, TRY to stop drinking half of both & pouring one into the other; that is OBVIOUS disordered behavior too. Really, in general, STOP MIXING. God's Creation was all about HOLY SEPARATION, ALL such "distinction" being INHERENTLY GOOD & TRUE!!! Go re-read Genesis, & Haim Shore's commentary on it! This forced hypercombining we keep doing (for yet-unknown reasons!!), this mashing up data & destroying unique individuality & mangling proper harmonizations... honestly it's demonic. It's going from order to destruction. It is, I repeat, DISORDERED both physically & morally and it MUST STOP! So pray about it, please. God WILL help us, as long as we admit our great need, contritely confess our sins, admit our helplessness and run to Him like the clumsy yet trusting child we are.


WHOLE MILK)
( this paragraph is explicitly triggering. hidden for safety. )

post-dinner//

Apple, chicken tenders, butter, mashed potatoes // 2 tea, 2 creamer, 3 s&p, 1 ketchup, 1 relish

+ We DISLIKE ketchup & it's EMPTY DATA. Relish is NOT just pickle; also cabbage & pepper. So ditch it. Too much LOUD vinegar in both, too. (That infogain is WHY Jesus let us try it just once more. Now we can INFORMEDLY stop.)
+ Salt overload; allowed here only to teach that & help blood pressure. TEMPERANCE. Practice cutting down to 1. Overuse is DISORDERED too!
+ 2 creamers in one tea, other plain. Same data as always, both are neutral good, so no worries there. No combining this way, too!
+ Chicken tenders ARE tender! Easy to chew & tasty; they have immediate SHS lunch memories (positive). A happy food. We resisted the compulsion to eat the breading off! And we cut them into medium pieces, NO mincing or hyperchewing. Some breaded bits made us think of mom's chicken parmesan, & also echoed the breading on fish at restaurants; family fondness with each.
★ We imagined eating this, or a similar meal, WITH mom, thinking: "If I did this (behavior) while she was there (watching & associated with me), would she be ashamed or embarrassed? Would such a behavior reflect badly on her, or make people raise their eyebrows at me (as it was abnormal)?" And I'm telling you, now THAT is a supereffective "behavior compass" to follow!! It's anchored in LOVE & RESPECT, not ego! So DO THAT at EVERY meal!! ♥
+ Mashed potatoes looked "threatening" (WHY? just "potato allergy/ panic" symptom fear? "Carb terror"?) BUT they were straight-up KFC flavor. INSTANT childhood association, positively! But again, that odd anxious/ nervous ambience. (Fear of misbehaving/ discipline?) Imagined family smiling, saying grace together, GIVING me the potatoes ("we know you like them, so help yourself"), and telling little us, "We're glad you're here." Relief. ♥ (So far, the kids in these memories are SHOCKED to be treated with compassion & inclusion.)



post-snack//

quick snack notes: NO MORE FRUIT TEA ATTEMPTS. we want to puke. they ALL have bloody hibiscus which tastes SHARP and LOUD and it's so acidic it CURDLES THE CREAMER. so we're legitimately sick right now, and nauseous, and angry? we feel oddly disgusted with ourself. we forgot to taste it plain so NOW we feel FORCED to "try it again" because we have this panicked compulsion that we MUST know what it tastes like and we MUST LIKE IT or we are an ignorant, closed-hearted, selfish and pompous ass. WHY. We DON'T like fruit tea and we DON'T want to have to try everything but we feel FORCED & COMPELLED TO and we want to cry like a sick child. Our stomach hurts. We're miserable. Oh and EVEN WORSE, we got the Cheddar Sun Chips to "bravely tackle TWO fear foods" because oddly cheese FLAVOR is terrifying? And chips are DIRTY food, sticky & crumby & staining your fingers wrong and gross. We feel SO DIRTY when we eat chips. It's humiliating. It's such a horrible trauma trigger. So the chips made our outside scary, and the tea made our inside scary. WHY CAN'T WE FREELY SAY NO??? I DON'T WANT TO DRINK FRUIT TEA PLEASE. But this internal cruel voice replies, "Tough sh*t! You don't GET to decide. You do what you're told! And stop being such a rebellious brat!!!" WHY. Saying "no" to the tea that SOMEONE ELSE LIKES-- especially our dear grandma; didn't SHE like orange tea? We want to weep-- means REJECTING THEM. I feel so helpless.
What do we do. We DON'T LIKE FRUIT TEA and now we're gonna be SCARED too, remembering tonight and how SICK & NAUSEOUS our poor body feels!! God, dear Jesus our Savior, please make something good result from this. Help us stop complaining and carry this cross with You. Help us to FORGIVE ourself, too, and not be angry or hateful at the food either. Help us not to throw up please because we REALLY want to. But... not giving in to that terrified urge will help our recovery SO MUCH. We have learned to "run away" from this sort of suffering instead of enduring it for Christ. Wow. I guess THAT'S the Good that can come out of this. God I hope so. Please help us. I just noticed we got a TINY spot of cheese on our clean shirt and we want to die. We feel SO DIRTY. like our soul is gross & filthy. stupid ugly stinky disgusting cheese. I hate it. it's evil. God help and forgive me.
I need help. I can't forgive myself for being so PIGGISH and GROSS and STINKY and DIRTY!!!
I want to cry
i want to sleep
im so humiliated
so ashamed
im SO stupid
i try to act so smart & mature
im just an idiot

im sorry God

please

let me just sleep ok

i love You

im sorry im so dumb

im sorry my body and soul are
so dirty
wrong
disgusting

please

make me pure and clean again

im so sorry



good night i guess







↑ ✳LET YOURSELF FEEL YOUR EMOTIONS!!!! BURYING, DENYING, INVALIDATING, &/OR SUPPRESSING THEM CAUSES THIS-- AN IMPLOSION & EXPLOSION BOTH!!!