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June 18 2019

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While cleaning out my room I found a paper that my therapist gave me some time ago to deal with obsessive and intrusive thoughts. Sorry the paper is a little crinkled and stained, but I figured I’d post it in hopes that it will help someone like it helped me.

Here it is again with text for anyone who can’t see the picture

  • That thought isn’t helpful right now.
  • Now is not the time to think about it. I can think about it later.
  • This is irrational. I’m going to let it go.
  • I won’t argue with an irrational thought.
  • This is not an emergency. I can slow down and think clearly about what I need.
  • This feels threatening and urgent, but it really isn’t.
  • I don’t have to be perfect to be OK.
  • I don’t have to figure out this question. The best thing to do is just drop it.
  • It’s OK to make mistakes.
  • I already know from my past experiences that these fears are irrational.
  • I have to take risks in order to be free. I’m willing to take this risk.
  • It’s OK that I just had that thought/image, and it doesn’t mean anything. I don’t have to pay attention to it.
  • I’m ready to move on now.
  • I can handle being wrong.
  • I don’t have to suffer like this. I deserve to feel comfortable.
  • That’s not my responsibility.
  • That’s not my problem.
  • I’ve done the best I can.
  • It’s good practice to let go of this worry. I want to practice.


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May 18 2019

Od jakiegoś czasu zauważyłam, że się duszę. Najpierw tylko we wtorki, potem co drugi dzień, a teraz ciągle, nawet w niedzielę.
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"Czasami mi smutno i też nie mam gdzie z tym pójść".
— Marek Hłasko "Listy"
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July 23 2017

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July 08 2015

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The Gulf of Alaska 

In this particular area two seas meet but do not mix due to difference in water density.

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July 06 2015

Z poduszką mi do twarzy.
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