Hang In There

I want to provide some encouragement for the folks trying out my recently posted attention switching technique. I posted it recently in a thread called Back To Silence. I've read of some folks here on the forum trying it and I want to say - Stick with it. I explained it to a friend out here in the real world and he's already having success and he's had T a long time like me too. So hang in there.

 

I'm trying it. A lot of the stuff I say is "yes, I hear you T and you are pissing me off!" But hopefully as I progress I can become more positive!

 

I think its more like saying "I'm pissed off!" if I remember correctly. Then you're focusing on addressing being pissed off, not your T.
Am I right?

 

Try "...I'm pissed off."
The important word is "I'm"
I'd bet money this is going to help you.

 

What would be best example sentences to use to get started?

 

"I hear you, I feel (insert feeling)"
No more comparing it, measuring it, or "checking in" on it.
You'll know it's working when you start to realize your responses are getting fewer.

 

Will do, thanks

 

Can I just say in in my mind?
How many times?

 

Yup, say it silently to yourself. I make sure I almost mouth the words, to make sure it sinks into my brain. hehe
When I started, I was doing it probably 30 or 40 times a day. I'm down to maybe once or twice a day. Whenever I hear it. Can you believe it?

 

I hope this works for me.

 

It's been helping me. Attention shifting it is right?

 

Not sure what is wrong with me then. As i am trying this I am also saying to myself this better work. I cannot truly focus on the mission at hand. Another voice always interrupts this thinking. What should I do?

 

"I hear it, I'm bothered."
"I hear it, I'm too busy to care."
"I hear it, I'm not inerrupted like yesterday."
"I hear it, I'm not so nervous as Monday."
"I hear it but I think I have better things to worry about."
"I hear it, I'm actually happy because this is the first time today."
etc....
And you will notice that your responses will get fewer every day and that's the way you know you're not hearing it as often.
It works for me.

 

@I who love music - I'm still trying this. Got a big bogged down today when my low buzzing came back (it's my scary noise!)

But I wanted to ask a question - I'm finding that most of the things I say are negative. Like "I hear you and I'm annoyed" or "I can hear my T and I'm scared". Is that just because I'm starting out on this, or should I try to be more positive?

I also find that I still I'm still brought back to my T at intervals during the day even when I'm in a noisy environment and not hearing it. Is this normal?

 

Ya, I think it's normal. This took a few weeks to start working for me.
I think being honest is more important than being positive.
As days go by, try to think of how much less you are responding and you'll notice you're responding a lot less I bet. Then you'll think back to times you didn't hear your T.
Good luck, keep at it.

 

So lets say I get distracted and somehow I don't pay attention to t. Then I start to hear it again. What should I say. In my mind the feeling is: "again, I was feeling good and here we go again", "I am sick and tired of it, I feel violated" , "I am busy now, I am going to sleep and feel angry to hear anything"
Does this work? Can I say it in my mind only?

 

Yes, those are appropriate responses ... say them to yourself.

 

great, initially there are no results but over time magic happens?
So far i am noticing that when i say those thinks i put attention on T and i hear it more.

thx