Yes there is a lot of crud in there... but there are a couple of really good take aways from it that i found, hence the initial post.

1) i am greatful to be me!

.... an obvious one, but for 30 years of my life this wasn't the case and a couple of serious drunken considerations at suicide is testiment to that.

2) focus on the positive things in life rather than the negatives, even almost discount them from your reality.

... again, going though the last 30 years with the voices in my head saying "your usless", "your ugly", "your shit with women", "people are always making fun of you" etc etc rather than actually look at what i've acheived and the contridictions to those message.

There are a couple of other, but its the same with anything, you take away small piece of everything you read / watch / listen to which impact you the most and discount the rest.

Peace

Retro