Christoferjude nailed it. Print that off and keep it in your wallet. One thing I'd add - set yourself a daily quota of 'successes'. Do things that you usually wouldn't: ask that question, don't substitute that word, make the phone call. They can be as small as you like (but we know that it's never really small). Read stuff by Joseph Sheehan too. Good luck - it's a life-long pain in the arse but don't let it define you.