Thanks so much, I will do some more reading on raw sapphire.

I tried a DBT group, the pdocs supported but did not suggest it, but I found I couldnt relate to any of the examples they were using, so dropped out just over half way through. I'd love to find an online DBT handbook but havent had any luck yet. But that has reminded me to look back over my online groups and see if theres something I have forgotten, thanks

My mental health group told me to spot, discredit and actively ignore thoughts, I am having real difficulty doing that. I can spot them, but cannot believe I discredit them so they do not go ignored. Can anyone tell me how?