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hi welcome back to our series on stuff I learned from getting over a bunch of mental illnesses last time we talked about the importance of walking off the battlefield so not making this fight with enemies in our heads and our souls or whatever the focus of our work when that topic comes up one of the questions that then often follows is okay if I'm I'm not going to measure progress with recovery around things I hate that I want to get rid of then how are we going to measure progress how am I going to know if I'm moving in a useful Direction and I think that's a it's a great question to bring up and we're going to explore today how I found it most useful to track recovery we're going to start out talking about two ways and that I would not recommend tracking progress with your mental health or even tracking the state of your mental health so let's get into it first up I do not recommend tracking progress by the presence or absence of thoughts and other you know images and stuff like that that you hate and this this can be surprising to people at first and may even uh not sound appealing because maybe the entire reason you are on this channel right now that you started to explore taking care of your mental health is because your brain was thrown up a whole lot of terrible intrusive thoughts violent images sexual images voices weird uh uncomfortable physical Sensations obsessions feelings that you're disconnected from reality Etc and you were like I do not like that I want to get rid of it I'm putting my life on hold because of it I'm going to track progress by how we get rid of that and that is not helpful in many ways that I this is a bad contamination I've got to get rid of it that that is what the compulsions are all about that in fact is the actual problem judging that brain stuff being like I hate this alligator I've got to get rid of it like that actually is the problem that's the thing that's interfering it's also very limiting uh because yeah you may think it's like oh it's it's great if I get rid of intrusive thoughts I'm going to take some magic soap and scrub my brain and they're gone it's actually very limiting it's like somebody who struggles with drowning saying well I'm going to track progress by whether or not I'm avoiding drowning because I I don't like that experience of being in the water and sinking of that totally makes sense that we would want that but if we're just going to avoid drowning well then we can just go stand in the middle of the Sahara Desert be like look I'm I am not drowning is that progress is that success I would say what we're going to...