MFND Researching with GPT and Self Help 🧠💡

November 7, 2023

Abstract 📄

We systematically examine the application of artificial intelligence, particularly Generative Pre-trained Transformers (GPT), as a mechanism for cognitive enhancement and emotional regulation. Through empirical exploration and methodical application of AI, we elucidate techniques for the mitigation of affective disturbances. The narrative synthesizes technological innovation with psychological methodologies to furnish readers with evidence-based approaches for self-improvement. This compendium aims to facilitate an interdisciplinary understanding of AI’s utility in augmenting human learning processes and fortifying psychological resilience, thereby contributing to the scientific dialogue on AI as an adjunct in the pursuit of mental well-being.(GPT wrote this LOL)

1. Introduction 🚪🧐

GPT is trained on the Internet, how do we find the good stuff? This is a simple prompting system I use to deal with unstable emotions, and how to learn new stuff.

2. Materials 📘🖥️

3. Results 📊

3.1 Negative Triggers 🚫🔔

Let’s start with negative triggers. So let’s say every time somebody knocks at the door it triggers a negative feeling… I don’t just live with that.

Ask GPT, “I get startled and a nervous feeling in my stomach every time the doorbell rings. I know it doesn’t make sense but it disturbs my reality. What is this and how do I fix it?”

GPT Results (my results will differ because I have extra background customization to include extra analysis, including spiritual commentary as below):

Here are some strategies that might help:

  1. Desensitization: Gradually expose yourself to the sound of the doorbell in a controlled way to lessen the startle response over time.
  2. Predictability: If possible, use technology to alert you when someone is approaching the door before they ring the bell, which might help reduce the suddenness of the event.
  3. Relaxation Techniques: Practice relaxation methods such as deep breathing, meditation, or progressive muscle relaxation to reduce overall anxiety levels.
  4. Cognitive-Behavioral Therapy (CBT): Engaging with a therapist who specializes in CBT could help you understand and change the thought patterns that contribute to your startle response.
  5. Sound Adjustment: Change the sound of the doorbell to something more pleasant or less startling if your system allows customization.
  6. Preparation and Routine: Establishing a routine around answering the door may help create a sense of control and predictability.
  7. Physical Activity: Regular physical activity can help manage stress and anxiety, which could reduce the intensity of your startle response.

From a metaphysical standpoint, the doorbell might be seen as an interruption to your inner sanctuary, causing a ripple in your personal tranquility. You could visualize the sound as a reminder to ground yourself in the present moment, using it as a cue for mindfulness.

In terms of practical theology, consider the response of Samuel in the Bible: “Speak, for your servant is listening” (1 Samuel 3:10). It might be helpful to reframe the doorbell as a non-threatening signal and an opportunity to practice openness to whatever or whoever is on the other side, with the assurance that you have the agency to respond in a way that aligns with your values of love and grace.

(OK, that last part was weird… BUT I love it!)

The results are nice… but so basic.

3.2 TIP: BOOKS 📚✨

Let’s pick a weird one, CBT.

Prompt, “What is considered to be one of the best CBT books that might reference something like this?”

GPT- Cognitive Behavior Therapy: Basics and Beyond by Judith S. Beck

3.3 Mining the Book for Information 🔍💡

Now that we have a book, we can mine this book for specific information on how CBT can help the situation.

Prompt, “What are some specific strategies from the book Cognitive Behavior Therapy: Basics and Beyond by Judith S. Beck that can help me with: I get startled and a nervous feeling in my stomach every time the doorbell rings. I know it doesn’t make sense but it disturbs my reality.”

GPT- UGH! More basic answers… it usually does better- BUT (hang on the real ANSWER is later)..

3.4 Alternative LLM AI Systems 🔄🤖

Luckily there are other LLM AI systems! I dropped that last simple prompt into Claude and Perplexity.

Claude- “Identify automatic thoughts that occur when the doorbell rings, such as ‘Something bad is about to happen.’ Challenge the accuracy of those thoughts by considering evidence against them. Practice relaxation techniques like deep breathing when the doorbell rings, to calm the nervous feeling in your stomach.
Expose yourself gradually to the doorbell sound, starting small and working up to louder/more jarring rings. Remind yourself each time that you can tolerate and manage this sensation.
Identify any underlying core beliefs that make you see the doorbell as threatening, like ‘The world is dangerous.’ Modify those beliefs by looking for disconfirming evidence.
Do problem-solving around the doorbell, like having people call before coming over. This gives you more control over the startled feeling.
Practice coping thoughts when the doorbell rings, like ‘I can handle this’ or ‘The feeling will pass.'”

Perplexity- “Judith Beck’s book, “Cognitive Behavior Therapy: Basics and Beyond,” provides several strategies that can help you with your doorbell anxiety. Here are some specific strategies you can try:
1. Identify and challenge negative thoughts: When the doorbell rings, notice any negative thoughts that arise and challenge them with more realistic and positive alternatives. For example, if you think, “Oh no, who could this be? Maybe they’re here to criticize me or take advantage of me,” you can challenge this thought with, “It’s unlikely that someone would come to my door with the intention of criticizing me or taking advantage of me. More likely, they are a friend or neighbor who wants to chat or borrow something.”
2. Breathe and relax: When you feel startled and nervous, take a few deep breaths to help your body relax. You can also try progressive muscle relaxation, where you systematically tense and relax different muscle groups to help release tension and anxiety.
3. Visualize a safe place: If the doorbell rings unexpectedly, you can try visualizing a safe place, such as your home or a familiar location, to help you feel more grounded and less anxious.
4. Use positive self-talk: Speak to yourself in a kind and reassuring manner, reminding yourself that you are safe and that there is no reason to feel afraid or anxious.
5. Engage in a calming activity: If the doorbell rings and you feel anxious, try engaging in a calming activity, such as listening to relaxing music, meditating, or doing a puzzle.
6. Gradual exposure: If your anxiety is severe, you may want to consider gradual exposure therapy, where you gradually expose yourself to the situation that makes you anxious (in this case, the doorbell) and learn to cope with the feelings that arise.
7. Cognitive restructuring: Work on identifying and challenging the core beliefs that underlie your doorbell anxiety. For example, if you believe that you must always be prepared for the worst, you can challenge this belief by recognizing that it is unlikely that something terrible will happen every time the doorbell rings.
8. Behavioral activation: Engage in activities that you enjoy and can help to distract you from your anxiety. This can also help to improve your mood and reduce your overall anxiety levels.
9. Supportive therapy: Consider talking to a therapist who specializes in cognitive behavioral therapy (CBT) to help you work through your doorbell anxiety.
10. Medication: If your anxiety is severe and not responding to other treatments, you may want to consider discussing medication options with your doctor or therapist.
Remember, it’s normal to feel some anxiety when the doorbell rings, but with practice and persistence, you can learn to manage your anxiety and regain control of your emotions.”

3.5 The SPECIFIC PROBLEM with GPT 🧩🤔

The SPECIFIC PROBLEM with GPT here… It doesn’t have this book in its model.

BUT with the latest update, I was able to Google and find a PDF of the book Cognitive Behavior Therapy: Basics and Beyond AND I uploaded it into GPT.

New prompt with PDF uploaded, “are there some specific quotes from this PDF that can help with my problem?”

BOOOM!

GPT- “Here are some specific strategies from the book ‘Cognitive Behavior Therapy: Basics and Beyond’ that can be applied to your problem with feeling startled and nervous when the doorbell rings: … (The strategies provided by GPT are listed in detail.)

GPT-“Here are some specific strategies from the book “Cognitive Behavior Therapy: Basics and Beyond” that can be applied to your problem with feeling startled and nervous when the doorbell rings:

The AWARE Technique: This involves:

A: Accepting your anxiety.
W: Watching your anxiety without judgment.
A: Acting with your anxiety, as if you aren’t anxious.
R: Repeating the first three steps.
E: Expecting the best.
This technique can help you learn to sit with your anxiety without trying to escape from it, which can diminish its power over time​​.

Distraction and Relaxation Techniques: When emotions are too high, you might be unable to effectively use cognitive strategies. In such cases, using distraction or relaxation techniques can help manage the immediate symptoms​​.

Graded Exposure: You can start by identifying an activity that causes low to moderate discomfort and engaging in it every day. Gradually, you can increase the difficulty level, which helps in reducing the anxiety associated with that activity. This might involve listening to recordings of doorbells or simulating the experience in a controlled setting​​.

Monitoring Moods and Behaviors: Using an activity chart to monitor your moods while engaged in various activities can help you identify patterns and triggers associated with your anxiety​​.

Coping Techniques and Thought Records: Before, during, and after the exposure to the trigger, you can use coping techniques such as thought records or relaxation exercises. For avoidance behaviors, practicing covert rehearsal to identify and challenge automatic thoughts or excuses is recommended​​.

These strategies are designed to help you approach your anxiety in a structured way, allowing you to eventually reduce the anxious response to the doorbell.”

4. Discussion 💭🗣️

Remember, AI usually starts with the average answer, however, if you want something more specific, the AI needs specific direction. If you ever feel like you hit a dead end with your AI, just ask the AI how to get out.

If you were hardcore about fixing your doorbell problem, choose each original suggestion, and find a book that covers this, and let the experts speak through the AI!

This process works for any knowledge gathering!

5. Conclusion 🏁🎯

Take control of your problems with AI. If it is mental, dig through some books with AI. If it is a process need, ask AI to write a program to fix it… yes, it is that easy. This can be a future blog.

6. Post Processing 🔄✅

After finishing the text, I ran it through GPT with this prompt, “I am writing an AI art blog about my process. I am loosely structuring this on scientific papers. Please rewrite this ONLY to correct obvious misspellings and sentence structure, punctuation, or coherence. Please do not add or remove text unless it is necessary. Also, design a pleasing markdown design for the text. Please use corresponding emoji too for subsections. Do not rewrite the text, I just want it reformatted into a nice page design. Do not give me Markdown code. I just want to see the design, as if I was looking at the blog. Also, add extra emojis to the numbered areas that correspond to the content to give more visual appeal!”

Next I asked GPT to create an image based off of this text!

-Mars Eve