Hello, below is a copy of my TMS Recovery Cheat Sheet I carry with me everywhere. TMS RECOVERY PROGRAM BY ALAN GORDON 1 Introduction – “Miracle Of Mindbody Medicine” article. 2 Part I 2.1 Accepting the Diagnosis – I believe that my symptom is psychologically caused as opposed to structurally or physically caused. “I have TMS!” 2.2 Reframe the Meaning of the Pain – I am to stop the fear and attention of my pain (brake the pain cycle). Fear perpetuates the symptoms. Pain is only an alarm of my repressed emotions. 2.3 Working Toward Outcome Independence – My TMS success is no longer measured by whether or not I am having symptoms during an activity. Success is measured by how little I care. It is an off calendar thing. Need to move on and enjoy my life. 3 Part II 3.1 Generate Self Compassion – I am to treat myself like my own child. 3.2 Recognize Destructive Behaviors – Need to notice my Critical, Pressure, and Fear thoughts to myself. 3.3 Identify Source of Abuse – Where abuse habits to myself come from? Often the way I treat myself is based on messages I got when I was younger. 3.4 Mindfulness – Noticing, Accepting, and Letting go is one of the best ways to learn to recognize my thought patterns. 3.5 Address Repression - Part of treating myself nicely is learning not to neglect myself. 3.5.1 Sadness – Linking the sadness to the way that I’ve being treated (by my own destructive side) can really give it meaning. It’s a healthy form of grieving for the suffering I’ve undergone. 3.5.2 Anger – When I scare and beat myself without awareness, I repress my rage. 3.6 Identify Source of Repression – Reasons I learned to repress my emotions. See program. 3.7 Feel Your Feelings – Emotions first manifest as physical sensations. What does this emotion feel like in my body? This is the language of my emotions. 3.8 Stand Up to the Inner Bully - When I hear this internal bully criticizing, pressuring, or terrifying me, I will let myself feel the justified anger that such mistreatment warrants. “How dare you!” “Get the hell out of here!” 3.9 Provide Comfort – I am to sooth my inner child from fear. He needs to know that he’s safe. When worrying about a particular outcome or struggling over a decision, I will tell my inner child that “It’s going to be ok either way.” 3.10 Prioritize Yourself – I am to prioritize my internal sense of comfort over external things and others. 3.11 Attend to Your Internal State – I am to check in throughout the day, recognizing increases in my anxiety, and calming my internal state (baby) system down. 3.12 Take a Loving Stance – Need to love to myself regardless of any accomplishments and my physical features. 4 Conclusion The development of my self-compassion, self-love, an internal protector, the ability to self-soothe, and the capacity to attend to my emotions is an ongoing process. I am to be patient with myself in this venture. My symptoms have the potential to scare me, knock me down, and render me hopeless. But Alan states to stay the course though, I can beat this thing. To trust him, he’s been there.