Firstly – thank you all so much. I have been here for 5 weeks and this morning doing this unintentional model I felt the familiar “choking” feeling I get when my shame came to visit. Usually, I would deliberately distract myself so I would not have to feel it but this morning I sat with it for the first time ever. It took about 5-6 minutes to pass and I am glad to say still alive and it wasn’t as overwhelming as I thought it would be!

I find myself getting a little confused between the action and the result so I was wondering if you could please give me some tips on defining which is which. They look a little interchangeable to me.
Any pointers with this particular model would be great too. I think this is my “big” issue so not sure if I need to be more specific ie: an actual thing that happened or if I can keep the circumstance this broad.

Unintentional
C: My Past
T: I did bad things
F: Shame
A: Don’t follow my dream (In case I make it big and my past is brought into the light)
R: Keep myself small

Intentional
C: My Past
T: I did the best I could at the time
F: Compassion
A: Allow my feelings
R: Stop judging myself

Thank you