Hi Brooke

My biggest issue right now is to not buffer simply because I am in emotional pain in the moment. There are a few things that are hitting pretty hard and cannot be solved right away and I want to find a way to deal with it, knowing I cannot find a quick solution.

These models are not quite right but what I am trying to do is
1) first find a way to stay with hard pain without buffering
2) then wait until I am in a better space
3) then tackle the thoughts that caused the pain
4) then tackle new thoughts for a new now

here is an example
C-New situation at work
T- I am in so much pain right now because I am not making a contribution and I feel that is devastating.
F- Devastated, lost
A- buffer
R- sad and overeating

C-New situation at work
T- I am in so much pain right now. I am not making a contribution and I feel that is devastating. However I used to buffer at times like these, and now I no longer buffer. Instead I allow hard pain and I distract myself a bit by turning my thoughts to something else until I am in a space to tackle this.
F- Neutral
A- Patient, wait for future inspiration, do not buffer, find something neutral to do
R-No negative outcome (yay) and potential positive outcome

C-New situation at work
T- I am in so much pain right now. I am not making a contribution and I feel that is devastating however I want to find a way to look at this and find possibly new actions.
F- Softer inside, feel honest with myself
A- Patient, self -allowing, open to thinking about it
R-Make space to think about it, less pain

C-New situation at work
T- I am not making a contribution but I need to be true to myself about whether I want to or not
F- More relaxed
A- More self -allowing, open to thinking about it
R-Make more space to think about it

Etc. This will go on for a while

Is this an OK way to do it?

Thanks