“I can stop PMO, even though it appears ‘hard’ to do so. It’s not too hard and no matter how much trouble it takes, it’s worth it!”
“If I keep ignoring and never giving into my powerful urges to PMO, I will make it easier and easier to resist them”
“I can fully and unconditionally accept myself- yes, even with all my flaws and failings”
“PMO seems to quickly ‘cure’ my problems but actually makes them worse.”
“At times, I’d like very much to drown my troubles in PMO but that is never a reason to do so.”
“It’s most uncomfortable when I don’t get what I really want. But it’s not awful or terrible unless I choose to believe that it is and I choose to believe something more realistic and helpful.”
“I’ll never like unfair treatment but I damned well can stand it and perhaps plot and scheme to stop it.”
“No matter how many times I fail at this important pursuit, my failure never makes me an incompetent louse. It just makes me a person who may have acted incompetently at that time.”
“I don’t absolutely need what I want but I can still be reasonably happy, though not as happy - when I don’t get it.”
“I strongly prefer to be outstanding at my work, but I don’t have to be. Too bad if I’m not but it doesn’t make me inferior. I can always keep trying to do better without needing to do better.”
“Many things can help make me sorry and disappointed but when I demand and command that these things must not exist, I then make myself panicked, depressed and enraged.”
“Yes, I’ve often failed to do what I promised that I’d do, but that doesn’t mean that I can’t or won’t carry out this promise.”
“I hate like hell being anxious and depressed but I don’t have to immediately dissolve these feelings in PMO. When I PMO, I temporarily feel better about my problems but I don’t get better. In the long run, PMO makes them worse.
“People don’t enrage me by treating me badly. I pigheadedly choose to enrage myself about their bad treatment by demanding and commanding that they act better.”