UM
C: A said she gets a lot of emails and doesn’t track as much time For emails as I did using Harvest
T: I hate myself
F: shame
A: beat myself up, people please, Ruminate,
R: I hate myself

IM
C: same
T: we’re not hating ourselves anymore
F: compassion
A: watch my thoughts, feel my feelings, get clear the C Is not causing me to hate myself
R: I break the self loathing pattern