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I also try to think of what I would tell a friend when my thoughts just spiral, like if a friend told me all they are trying to do is learn something new and better themselves and they feel terrible, like that's awful! No one should ever feel bad just for trying to learn something. When I think of how unreasonable it is to give ourselves a hard time for doing something positive it makes it hard to entertain the thoughts (although at this point after doing this many years, it happens more and more rarely lol)

JTK It's a great idea to imagine ourselves as a friend. 😁 The same way you tried to say positive things against your negative thoughts.