Sorry, but I have a lot of problems with Session 3, and I find it unhelpful.
It's completely contrary to itself. It's doomed to failure.
Take these two statements:
"Stop this automatic negative thinking.
Say “Stop!” or use the “Wait a minute!” statement:"
"Do not fight or battle with ANTs, and do not
get angry over them."
I'm sorry, but by trying to simply tell the ANTs to stop, you are fighting them.
This is completely contrary to Mindfulness teaching.
In Mindfulness teaching, we accept whatever thought we are having.
We don't fight it.
We observe the thought - and let it slip away.
We don't chase the thought. In fact, our brains our not fighting against us. It's the flight or fight. We need to acknowledge the brain's thought.
I am rewriting section 2 quickly for my self as I can't use it anymore, and it's blocking my progress.
- Don't chase the ANT
Say “Hey!” or use the “Wait a minute!” statement:
“Hey, wait a minute! I'm having thoughts again
that are not rational; thoughts that are not healthy or
helpful to me. I am having an ANT. I am observing
coldly this ANT. I am not going to chase this thought down the rabbit hole. Even if I've begun chasing it, I am observing this, and I am now going to observe the next thought."
Or use a visual method, such as seeing a red WARNING sign.
You have caught yourself thinking irrationally, so you
don't chase the thought by saying “Wait a minute! Hold On!
These thoughts are irrational and illogical and part of the flight or fight response” to yourself"...