I did the therapy series years ago. It's fantastic, but you get as much as you put into it. I slow talked the Ants Handout to myself every day over and over until I was able to recite it every day without the use of the manual. My Social Anxiety has diminished considerably, to the extent that I am comfortable dealing with most situations running my own business (I could probably kick it completely, but I've been a bit lazy - it's hard work!). I do however suffer from a lot of black and white thinking, and negative thinking (not social anxiety related now though - due to my work with the therapy series and all of the various strategies ). My Social Anxiety Ants have gone away, but my other Automatic Negative Thoughts are still quite prevalent! The Ants Handout was so good, I was just wondering if i could adapt it to dealing with these other negative thoughts which are having a bad impact on my thinking/or whether this is a good idea? I obviously could do with some cbt with just general negative/black and white thinking.