Getting Things Out of My Mind

There are some lingering thoughts in my mind that I consciously and sub consiciouly taking my time, and I suspected some of them take a significant amount of time while not that important or worthwhile. So to clarify, I’ll dump them all here and see what they are and identify, eliminate, stop, prioritized accordingly. So here goes

  1. About dry fasting and the subsidiary
    1. The peels
    2. The salad
    3. The dry fasting
    4. Intermittent fasting
    5. Should I try dry fasting
    6. Is it dangerous, how can I avoid the mentioned pitfalls
    7. Are the advices legit?
    8. Should I just buy the peels, spices package? Can they get sent to here? Will they pass the customs?
    9. Are the peels and spices formula safe? Putting all of those ingredients though each of them is supported by research paper, but mixing them all into one, medicine + medicine can produce poison
  2. The business
    1. What should I do with the cosmetic online store?
  3. The current IT project
    1. The module for time calculation is still hogging my mind
    2. The reporting modules and dashboard and data input enforcement still not completed
    3. The slow performance of the production environment
    4. The contract still not signed
    5. The support responses, resolution and communications
  4. Next project
    1. How is the last presentation performance?
    2. Need time to make proposal for Integration project
    3. Need time to make proposal for Mobile application development
    4. Need time to review the RFP
    5. Need more web developers

So there you have it, the items that are lingering in my thoughs, by intuition I’ll try to identify which items that takes the most out of my time

  1. Current IT Project – Support responses
  2. Dry Fasting
  3. Current IT Projecct – module for time

Based on priority and impact it should be

  1. Current IT Project –
    1. Resolve standard and escalation
    2. Appoint Support Leader and Job Description: Daily Review of reported issues, status, resolve/escalation, FAQ
    3. Production performance
    4. Recruitment
  2. Next Project
    1. Proposal routine refinement and templates
  3. Online store
    1. Next marketing test

The most important one is

  1. Time allocation
    1. Plan it or lose it
  2. Plan and Prioritze action list on each topic
    1. Routine for plan and prioritize for each topic
  3. Optimal working mode:
    1. mental: I’m here to make out something good and learn along the way, no right answer or wrong answer
    2. physical: stamina and strength
    3. environment: working tools, seat and computer
    4. communication: written in PM / wiki, response standard
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Dysfunctional Thoughts: 2017 06 02 Not Relaxing in Vacation

Situation

I’m taking vacation and can’t get myself to relax, It felt something must be done, I need to do something, I got to be useful, Like I have to watch my back and make sure everything run well and efficient. While it not supposed to be like that

Emotion – Pre

  1. Anxious: 80%

Automatic Thoughts

  1. I need to be always alert, just in case – overgeneralization
  2. It will ruin my work if something happen – magnification
  3. I am not reliable – personalization
  4. I am not useful – overgeneralization and personalization
  5. I don’t have value – all or nothing
  6. I’ll be look down upon – personalization
  7. I’m not better than anyone else ?

Rational Thoughts

  1. I’m not better than anyone else – I have strengths and weaknesses
  2. What I will do are
    1. Just making a living
    2. Helping others
    3. There is a limit of what I can do
    4. But there are also so many possibilities that can be made in a life time

Emotion – Post

  1. Anxious: 50%

Cope

  1. When taking a holiday I need to put in place a protocol to make sure things run smoothly
    1. Emergency protocol exist but keep it to one channel only / one person
    2. The rests are delegated
  2. I am not the begin all and end all of my business,
    1. I am limited but with my team we can achieve great things together
    2. It is just a work, though I took pride in giving excellent service but it’s not the defining factor of my self worth
    3. My capacity though currently dominated by the current project, can be used for other purposes, it didn’t need to drain me out of other opportunities

Dysfunctional Thoughts: 2018 02 08 – On Connecting with Others

Situation

When thinking to contact others for courtesy or I need to do some courtesy before getting into business, I hesitated and felt a drag, reluctance, vain, doing something worthless

Emotion – Pre

Worthless – 75%
Avoidance – 60%

Automatic Thoughts

  1. What does it use? I should do something more important – All or nothing
  2. I am bad at courtesy and chitchat – All or nothing
  3. I don’t want to leave fake impression or being a bother for others – Mind reading
  4. Here goes something that I’m not good at and a burden for me – Mental Filter and Discarding Positives
  5. I am afraid they will reject me and confrontate me – Personalization
  6. I am afraid I say something stupid like some in the past, react or said something unappropriately – Generalization

Rational Thoughts

  1. Communicating, courtesy and chit chat may or may not be important, but they lead to better appreciation with others, understanding and connection, all of those are quite beneficial either in function or socially.
  2. I do enjoy having nice conversation and being able to connect with others and recognized, it might not lead to something practically useful but so are most of my activities.
  3. Well I am not top notch at communicating, I have mediocre skill and I want to practice from books that I read, if I made mistake then I am no different than everybody in the world, not perfect, made mistakes and be better is the choice that I want to make
  4. People do have their own time, condition, and situations which might make them react negatively when contacted, they are beyond my control, I can only approach with good will and bring positive, upbeat attitude hopefully to cheer or in anyway to have positive influence on them and back off if the time is not right, it’s not always about me. If it is I’ll try to dissolve them.

Emotion – Post

  1. Worthless – 15%
  2. Avoidance – 15%

Cope

  1. Start with good intention, upbeat and positives vibe when contacting others – being mindful of others signals
  2. Think about closing routine when communicating, unique and represent upbeat & positive vibes – leave a good trail. (For later thoughts)

Test #13: Occam’s Protocol to increase weight and muscle mass – Abandoned

TEST CARD

Title
Following Occam’s Protocol exercise and diet plan will increase body weight and muscle mass

Due Date / Duration
Sep 11 – Oct 9, 2017 / 4 week

Step 1 – Hypothesis – Critical: 3
I believe that following Occam’s Protocol of exercise and diet plan will increase body weight and muscle mass

Step 2 – Test – Cost: 2 – Reliability: 2
To verify, I will

  1. Follow exercise plan
    1. Join the gym, do the calibration first
    2. Workout A and Workout B (till 7 reps to fail) with variable resting time of 2 days to 3 days
  2. Using the following recipe
    1. Daily shake – half in the morning and half at afternoon
      3 cups 2% milk,
      30g whey protein,
      1 banana, and
      3 heaping tablespoons of sugarless almond butter
    2. Also I’ll take on muscle increase catering plan

Step 3 – Metric – Time Required: 1
And measure

  1. Weight daily
  2. Shake intake : 1 serving
  3. Diet meals serving : 1/2 serving
  4. Exercise
    1. Status: 1 fail – 2 moderate – 3 easy
    2. Type: A – B
    3. Weight: LP/30
  5. Stamina : 5 perfect

Step 4 – Criteria

I am right if at the end of the test

  1. Weight from 62 to 70
  2. Stamina increase

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed after taking the shake for 2-3 days with light workout, my body doesn’t react well, probably due to milk (lactose intolerant) or high protein (inflammation) and this test is stopped

WEEK 1

1 2 3 4 5 6 7
Weight
Shake intake
Diet meals
Exercise Status
Exercise Type
Exercise Weight
Stamina

Notes:

  1. Day 1
  2. Day 2
  3. Day 3
  4. Day 4
  5. Day 5
  6. Day 6
  7. Day 7

WEEK 2

1 2 3 4 5 6 7
Weight
Shake intake
Diet meals
Exercise Status
Exercise Type
Exercise Weight
Stamina

Notes:

  1. Day 1
  2. Day 2
  3. Day 3
  4. Day 4
  5. Day 5
  6. Day 6
  7. Day 7

WEEK 3

1 2 3 4 5 6 7
Weight
Shake intake
Diet meals
Exercise Status
Exercise Type
Exercise Weight
Stamina

Notes:

  1. Day 1
  2. Day 2
  3. Day 3
  4. Day 4
  5. Day 5
  6. Day 6
  7. Day 7

WEEK 4

1 2 3 4 5 6 7
Weight
Shake intake
Diet meals
Exercise Status
Exercise Type
Exercise Weight
Stamina

Notes:

  1. Day 1
  2. Day 2
  3. Day 3
  4. Day 4
  5. Day 5
  6. Day 6
  7. Day 7

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

Step 4 – Decision and Actions

Therefore, I will

Dysfunctional Thoughts: 20180402 – On Conflict with Client

Situation

  1. I’m in a conflict with client and I’m to withdraw our service until our demand is met.
  2. It’s excruciating, I feel a knot in my stomach, waiting for responses and not being the easy pushover as before
  3. I am confused between just meet their demand like before or just stand ground till consensus reached

Emotion – Pre

  1. Anxious – 100%
  2. Feeling of uncertainty – 90%

Automatic Thoughts

  1. What happen if everybody get angry at me? Mind Reading, Personalization,
    1. They’ll lash out on me: Personalize
    2. They’ll demand us to work: Mind Reading
    3. I get vilified by client and donor: Magnifying
    4. They will think I’am incompetent: Personalization
    5. I’ll loose their respect: Magnifying, Personalization
    6. I am not good enough: Personalization
    7. I don’t have any use or any value: Over generalization
  2. They’ll cut off our work and payment: This is rational
    1. Not enough money for payroll and expenses

Rational Thoughts

  1. Angry
    1. They already did and express it with so many behavior toward us
    2. Me and team are already vilified by the client, but hopefully not so with the donor, I think they understand our situation but also powerless or don’t have any idea on how to restore things up.
    3. They respect me, they actually kinda afraid / reluctant in treating me bad personally
  2. Cut off
    1. They already did by delaying progress report
    2. And they think the progress report is their leverage

Emotion – Post

  1. Anxious – 100%
  2. Feeling of uncertainty – 90%

Cope

  1. Act professionally and don’t put myself in the line, it’s just business
  2. We have what they want, start negotiating
  3. Withdrawing service from client and donor is an option
  4. Limit the risk related to payment, demand clearance or guarantee from donor but do it tactfully.

Test: 20180318 – Intermittent Fasting to One Meal A Day with Exercise to Increase Energy Level and Health

Title
Intermittent Fasting to One Meal A Day with Exercise to Increase Energy Level and Health

Due Date / Duration
Mar 18 to Mar 25, 2018 / 1 week

Background
After previous
Test: 20180310 – Increase Energy Level and Mind Clarity by Autophagy through Intermittent Fasting

My next agenda will be for energy level and health, also increasing weight by

  1. Increasing autophagy by exercise and increasing fasting duration
  2. Increase caloric intake: bulletproof coffee, beverage and protein shake

Notes for Intermittent Fasting (IF) and One Meal A Day (OMAD)

  1. I’ve reached IF and that is the minimum condition to be met
  2. OMAD alternatives between breakfast only, lunch only or dinner only
    1. Most on Dinner only
    2. On Breakfast/lunch only
      1. With high carb will probably induce hunger when carbs are burnt out making it hard to have one meal only
      2. Some counter measures
        1. workout after eat to burn carbs and induce back to ketosis
        2. bulletproof coffee
        3. combination of workout, bulletproof coffee
        4. high fat food / keto food

Step 1 – Hypothesis – Critical: 3
I believe that I can increase Energy Level and Health also increasing weight by Intermittent Fasting or One Meal A Day  with

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Mode
    1. Exercise + Breakfast Only (OMAD)
    2. Lunch Only (OMAD)
    3. Dinner Only (OMAD) + Exercise
    4. Lunch + Dinner Only (IF)
  2. Morning – Breakfast
    1. Have light or HIIT exercise
    2. Drink 2 big glass of water
  3. Eat time
    1. Eat until full
    2. Not limitation on carbs, juice or anything
    3. Add: Bulletproof coffee, protein shake or beverage

Step 3 – Metric – Time Required: 1
And measure

  1. Meal + Fasting Time + Hunger Level
    1. Breakfast time
    2. Lunch time
    3. Dinner time
    4. Fasting duration
    5. Hunger Level
  2. Intake & Exercise
    1. Breakfast Water intake  (glass)
    2. Exercise Light or HIIT: 0 – none, 1 – light, 2 – HIIT
    3. Breakfast / Lunch / Dinner (I & II)
      1. fullness: 1 to 5
      2. Low Carb: 1 to 5 (Low carbs)
      3. Bulletproof
      4. Protein shake
      5. Beverage
  3. Result
    1. Energy Level 1 to 5
      1. Morning: 6 to 12
      2. Day: 12 to 18
      3. Evening:18 to 00
    2. Overall Health: feel side effects 1 – 5 prime health
    3. Weight

Step 4 – Criteria

I am right if at the end of the test

  1. Fasting completed above 16 hours >= 5 days
  2. Energy Level  >= 4
  3. Overall Health >= 4
  4. Weight Increase > 2kg

Step 5 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
F – Breakfast
F – Lunch
F – Dinner
F – Duration
F – Hunger
I – BP
I – Exer
I – 1 Full
I – 1 Carb
I – 1 BP
I – 1 Prot
I – 1 Bev
I – 2 Full
I – 2 Carb
I – 2 BP
I – 2 Prot
I – 2 Bev
R – E Mo
R – E Da
R – E Ev
R – Health
R – Weight

Notes:

  1. Day 1:

Step 6 – Learnings and Insights – Action Required: 1

From that I learned that

Step 7 – Decision and Actions

Therefore, I will

Dysfunctional Thoughts: 20180325 – Lingering Stress All The Time due to Work Issues

Situation

  1. Due to work situation I feel stressed all the time, from waking up to sleep.
  2. No communication with the related client, stirred up the stress, the feeling of the unkown is the worst
  3. After some communication with client, the stress gradually reduced but still lingering.
  4. The stress I feel, made me feel I can’t do anything and overwhelmed
  5. After going to Sunday Church service, I am restored!

Emotion – Pre

  1. Overwhelmed – 90%
  2. Powerless/helpless – 90%
  3. Frustrated – 90%
  4. Fear – 90%
  5. Lethargy – 80%

Automatic Thoughts

  1. They’re scheming something against me: mind reading
  2. They want to take me down and oust us from the project: mind reading
  3. My Company will fold due to this: mind reading
  4. I fail: personalization
  5. I am worthless and cannot make something good out of myself: all or nothing
  6. People and myself will look down on me/myself: personalization, all or nothing
  7. I am useless, have no contribution, not useful, not valuable: all or nothing, personalization

Rational Thoughts

  1. My life are not determined by what happen on me, but on God’s will and plan – who have the Control on this? (from church)
  2. Those who believe won’t be disappointed, God will make use, make value and beneficial for Him and people (not just self) on those who put hope in Him (from church)
  3. To believe and decide based on that belief what my thoughts are and therefore what I feel.
  4. People can plot and proceed their plan, but like how I see so many things can break any well crafted plan, so will their plan and at the end of the day it’s God’s plan that will proceed. Whether it would look good or bad for me, it will be just a single event from so many events that will unfold and I have the assurance of having hope with God and believe that God work on All things to bring goodness, and His plan is plan of peace and hopeful for me and everyone.
  5. My worth is not determined by others, by my work, by what I think of myself, but by God’s will when I submit and follow Him.
  6. Do the best and leave the rest
  7. Worrying about the future won’t add a single miniscule step of my life

Emotion – Post

  1. Overwhelmed – 10%
  2. Powerless / helpless – 0%
  3. Frustrated – 0%
  4. Fear – 0%
  5. Lethargy – 0%

Cope

  1. Came back to the base of all, find worth and meaning in God, everything else are just the outward expressions and not the real thing.

Dysfunctional Thoughts: 20180320 – On Expecting Others to Meet Higher Standard

Situation

  1. I expect one of my team to step up on higher position, to take responsibility and finish the job
  2. I keep pushing them but they’re unable and both of us feel frustrated

Emotion – Pre

  1. Frustrated – 70%

Automatic Thoughts

  1. Why can’t he/she just do that? (Generalization)
  2. It is not that hard, it is quite simple (Minimization)
  3. Can’t they just concentrate? (Mind Reading)
  4. They cannot work properly (Generalization
  5. They are useless (All or Nothing)
  6. I am also useless (Personalization)

Rational Thoughts

  1. People have aptitude on certain things, they are good at one thing and bad at others
  2. There need to be a minimum standard and clear manual to do the job (the result and how to)
  3. If they cannot meet the minimum standard after sometime and provided training then the options are
    1. Change the process / manual to become easier
    2. Lower the standard
    3. Change / Re-position the person to another role

Emotion – Post

  1. Frustrated – 10%

Cope

  1. Nothing personal
  2. Set goal and minimum standard
  3. Provide manual of how to or support to develop manual
    1. personal support
    2. team support (work together)
    3. external support (consultant)
  4. Evaluate the result on the goal and minimum standard
    1. change, reposition or optimize

Test: 20180310 – Increase Energy Level and Mind Clarity by Autophagy through Intermittent Fasting

Title
Increase Energy Level and Mind Clarity by Autophagy through Intermittent Fasting

Due Date / Duration
Mar 10 to Mar 20, 2018 / 1 week

Background
Reach autophagy to increase energy level, mind clarity and overall better health and without having to be restricted on food intake and just doing intermittent fasting supported by keto / bulletproof coffee.

  1. Intermittent fasting for 18 hours
    1. last food intake is dinner and then start fasting till next lunch
    2. breakfast replaced with bulletproof coffee only (fat don’t break fasting)
    3. no avocado or other juices during breakfast, move them to lunch
  2. Autophagy
    1. Calory deficiency are not enough for autophagy if we eat frequently, it need to pass the glucogenesis metabolism (fasting)
    2. Supported by fasting, keto (Bulletproof) and exercise
    3. Switching the mode in and out are necessary, prolonged autophagy can gave bad effect.
    4. There should be cheat days to balance the body .
    5. Pay attention on water, electrolytes, minerals or other elements deficiency
  3. Eat normally during lunch and dinner
    1. This is the main focus, if I can achieve this it will be the most sustainable solution

Step 1 – Hypothesis – Critical: 3
I believe that I can increase Energy Level and Mind Clarity by getting into Autophagy condition with intermittent  fasting of 16:8 or 17:7 ratio (16 hour fasting and 7 hour eating time) from last dinner up to lunch.

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Fasting after finishing dinner up to Lunch
    1. Breakfast using Bulletproof Coffee, without dairy nor juices Avocado?
    2. Have light or HIIT exercise
    3. Drink 2 big glass of water in the morning
  2. Eat normally during lunch and dinner
    1. Not limitation on carbs, juice or anything
    2. Eat until full
    3. Dinner at
      1. 19 = 17 hour fasting
      2. 20 = 16 hour fasting

Step 3 – Metric – Time Required: 1
And measure

  1. Fasting
    1. Last Meal time
    2. Lunch Meal time
    3. Fasting duration
    4. Hunger Level
  2. Intake & Exercise
    1. Breakfast Water intake  (glass)
    2. Breakfast Bulletproof coffee intake (cups)
    3. Exercise Light or HIIT: 0 – none, 1 – light, 2 – HIIT
    4. Lunch
      1. fullness: 1 to 5
      2. Low Carb: 1 to 5 (Low carbs)
    5. Dinner
      1. fullness: 1 to 5
      2. Low Carb: 1 to 5 (Low carbs)
  3. Result
    1. Energy Level 1 to 5
      1. Morning: 6 to 12
      2. Day: 12 to 18
      3. Evening:18 to 00
    2. Mind Clarity: 1 to 5
      1. Morning: 6 to 12
      2. Day: 12 to 18
      3. Evening:18 to 00
    3. Overall Health: feel side effects 1 – 5 prime health

Step 4 – Criteria

I am right if at the end of the test

  1. Fasting completed above 16 hours >= 5 days
  2. Energy Level  >= 4
  3. Mind Clarity >= 4
  4. Overall Health >= 4

Step 5 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
F – Last  21  18 20  20  22  22  20
F – Lunch  12  12 12 13  13  13  12
F – Duration  15  18  16 17  11  11  16
F – Hunger  1  1  1  3 3  4  4
I – Water  2  2  2  2  2  2  2
I – BP  2  3  3  0  0  3  0
I – Exer  0  0  0  1  0  0  0
I – L Full  5 4  4   3  3  4  4
I – L Carb  2 2  2 2  2  2  2
I – D Full  5 3  4  4 4  3  4
I – D Carb  2  3  3 2  2  2  2
R – E Mo  3 3 3  2  2  3  3
R – E Day  2 2  3  2  3  3  2
R – E Ev  4  3  4  3  4  3  3
R – M Mo  3  3  3  2  2  3  3
R – M Da  2 2  3  2 3  3  2
R – M Ev  4  3 4  3  4  3  3
R – Health  3  3  2  2  3  3  3

Notes:

  1. Day 1: Eating Oglio spicy pasta with sweetened cappuccino are not making me sleepy, they boost my night energy, I have experience this twice. Spice is good
  2. Day 3:
    1. I feel slight fever after lunch time
    2. Sleepiness after lunch is also reduced, not like before.
    3. I take garlic tablet at night with a lot of water
  3. Day 4:
    1. still slight fever on daytime, hunger are mild due to not taking bulletproof coffee
    2. In general energy level are lower compared to day 1,2 but still stable enough to do light activity
    3. I also notice the discomfort on upper stomach are subsiding
    4. Skins on feet near toes which usually look very dry became better, skin regenration maybe?
    5. Still taking garlic tablet at night
  4. Day 6
    1. I notice for the past few days, my morning under pressure session are now more mentally than physically
      1. I feel my physical condition is stable and ok, while my mental still trying to resolve things
      2. I also succeed in solving complex problem along the way
      3. Though I still have problem but I don’t feel drag anymore from the body, instead my body is signalling I’m ok and ready to go instead signalling to support lethargic condition
      4. My evening energy level which usually were crappy, is now better, I have more energy and kinda feel wasting my energy for nothing if I did nothing. Opposite of before where I feel I’m spent.
    2. On past few days I also awake several times at night and have hard time to go back to sleep
      1. some research findings: due to hypoglycaemia (low blood sugar) or entering ketosis, I had hypoglycaemia before and it felt weakening, instead the current condition is I have energy, which I’m inclined more toward ketosis symptoms.
      2. I can make use of this condition.
  5. Day 7
    1. sleepy on the road after a big lunch with a lot of rice, chicken and beef

Step 6 – Learnings and Insights – Action Required: 1

From that I learned that

Although not meeting the fasting frequency and duration criteria but I feel the effect

  1. Energy levels although not high boost, I felt they are stable and always at the normal spectrum instead of ups & down, which is quite a feat by itself
  2. Overall health is also on the normal spectrum all the day, mild symptoms/weaknesses are subsiding and I feel normally energised.

Insights

  1. This intermittent fasting work for me
    1. Better energy level from morning until evening. (Until evening till night! This is Important, I’ve been searching recovery routine that work and this one really work)
    2. Reduced sleepiness after lunch time, even after taking a lot of rice
    3. No weight loss for me, which is what I wanted (62kg)
    4. My limbs felt warm again, instead of feeling cold
    5. I can eat more flexible, eat whatever I want, though high carbs can still induce sleepiness but not severe as before
    6. Having good energy level, the body swing my mental back to normal instead of dragging me down
  2. My transition symptoms
    1. Slight fever during day time, maybe my body is on repair mode
    2. The discomfort in my upper stomach is also subsiding
    3. Having Bulletproof coffee make me hungrier, but non noticeable performance effect: with or without Bulletproof coffee didn’t feel different significantly
    4. Waking up and hard to sleep, this can be energy boost

Step 7 – Decision and Actions

Therefore, I will

  1. Will continue Intermittent Fasting which is flexible enough 16:8 and break days anytime I want.
    1. Increase caloric intake to increase weight by protein shake, beverages, bulletproof coffee
    2. Adding exercise to increase autophagy stressor
  2. Try another variant of Fasting, One Meal A Day (OMAD)
    1. The challenge is to take enough calorie,  at least 1200 to 2500
  3. My next agenda will be for increasing weight, energy level and health by
    1. Increasing autophagy by exercise and increasing fasting duration
    2. Increase caloric intake: bulletproof coffee, beverage and protein shake

Dysfunctional Thoughts: 20180314 – On Feeling Powerless

Situation

  1. Feeling powerless when facing current problem especially when relying on others in critical condition that need fast and accurate responses
  2. I feel just want to stop and do nothing, to let it slide

Emotion – Pre

  1. Helpless/powerless: 90%

Automatic Thoughts

  1. They can’t provide fast and accurate responses like me – generalization
  2. My work result will be terrible – generalization
  3. I am seen as a failure for not providing desired solution – personalization
  4. I am not worthy – personalization and generalization

Rational Thoughts

  1. They can sometimes, but they need training and routine
  2. Not always
  3. My worth are not my work

Emotion – Post

  1. Helpless/powerless: 70%

Cope

  1. It’s not about me, need to learn to rely on others