I scored 55 on the attitude inventory in our homework for session 4. 60 is maximum. I have way too high expectations and demands, and I´m a very negative thinker. I feel stuck, very stuck these days and need some help!

I have general anxiety and depression, and I truly believe this program is the way out of it for me. Still I feel no motivation, and haven´t noticed many changes, which really stresses me a lot. I AM feeling less anxious, and there have been days when I´ve felt more like the true me than I´ve felt for years. I did well on week 3, but now I´ve had a major setback and have tons of negative thoughts and shoulds.

If I were to write down all my shoulds, I would have to spend the entire day simply writing because they never stop coming, and I´m not aware of them either. I just finished eating dinner and I "hit myself in the head" over eating a TINY bit too much. I "should" have stopped eating before I felt like that. (It took 2 minutes and I didn´t feel like I had eaten too much anymore, that´s how little "too much" I had eaten, and I have NO problems with food, or anything like that. It was just a "should"... Imagine how I am on more important "shoulds"!)
I don´t know what to do because I feel I´m so stuck in my old habits.
What on earth can I do to stop all these "shoulds"?! HOW do I let go of them? I don´t understand. I have a very hard time seeing when my expectations are too high. For me it´s just how things have to be, but I´m more than willing to let go and change my expectations and demands, I just don´t understand how!
PLEASE help me!

Hi. Well, I hadn't planned on visiting our community again until after the holiday. But I have to reply to you because your post is a classic should. You are actually "shoulding" all over your progress!
We all have major setbacks, they are always going to happen. What you have here with this program is a "process" and it is very gradual. I'm glad to see you are doing your homework. Session 4 Action Assignments will help. You might even want to do them slowly, working on a handful each day (instead of all of them in one evening).
You got where you are after a lifetime of thinking yourself into circles which won't stop. In later sessions, you learn how to jump out of those endless circles. Right now, work on your session work. Do the best you can do. Again, it is a process, and as long as you follow it, you will slowly untangle all this chaos you have spent so many years putting into your mind.
By the way, Happy Thanksgiving.

Thank you so much for your help pecos! I really, really appreciate that you took the time to reply to my post. I will take it more slowly from now on to better be able to "absorb" what I´m learning.
Happy Thanksgiving to you too

Pecos is right. The program is a gradual process so don't stress over the fact your 'should' statements are not yet eliminated from your vocabulary. I still catch myself, but now automatically replace them quickly. I've gone thru the program three times, so thinking it will all be absorbed by session 4 is not realistic. It's worth it to have patience with this because the results you will see can be life changing.