Relief of Trump Derangement Syndrome: a plan and model

 Here is how an individual can work towards escaping and finding relief from Trump Derangement Syndrome (TDS), which I’ll interpret as an intense emotional or psychological preoccupation with former President Donald Trump, often manifesting as distress, obsession, or polarized thinking. Below, I’ll first explain what "well-formed outcomes" are, convert one's goal into a well-formed outcome, and then provide a detailed plan to achieve it based on research and the provided Competence Cycle model. I’ll also suggest relevant books and resources to support one's journey.

Understanding Well-Formed Outcomes

A "well-formed outcome" is a concept from Neuro-Linguistic Programming (NLP) that transforms vague desires or goals into clear, actionable, and achievable objectives. According to research and NLP principles, a well-formed outcome must meet specific criteria:

• Stated in the Positive: Focus on what you want, not what you don’t want.
• Self-Initiated and Self-Maintained: The outcome should be within your control, not dependent on others’ actions.
• Sensory-Specific: Describe what you will see, hear, and feel when the outcome is achieved.
• Contextualized: Specify when, where, and with whom the outcome applies.
• Ecological: Ensure the outcome aligns with your broader life values and does not harm yourself or others.
• Resource-Oriented: Identify the resources (internal and external) needed to achieve it.
• Testable: There should be measurable evidence to confirm when the outcome is achieved.

This framework helps create a compelling and motivating vision of success while ensuring the goal is realistic and sustainable.

Converting Your Goal into a Well-Formed Outcome

Your initial goal is to "escape from and be relieved of Trump Derangement Syndrome." Let’s refine this into a well-formed outcome using the above criteria:

• Positive Statement: "I want to achieve emotional balance and mental clarity, free from excessive preoccupation with political figures or events related to Donald Trump."
• Self-Initiated: "I will take personal responsibility for managing my thoughts, emotions, and media consumption to achieve this balance."
• Sensory-Specific: "When I achieve this, I will feel calm and grounded, notice myself engaging in conversations without distress or obsession over political topics, and see myself spending time on hobbies or relationships that bring me joy."
• Contextualized: "This will apply in my daily life, especially during news exposure, social interactions, or online discussions."
• Ecological: "This outcome will improve my mental health, strengthen my relationships by reducing conflict, and allow me to focus on personal growth."
• Resource-Oriented: "I will need tools like mindfulness practices, support from a therapist or community, and strategies to limit triggering media."
• Testable: "I will know I’ve achieved this when I can go a week without feeling intense emotional reactions to Trump-related news, and I spend at least 80% of my mental energy on non-political topics or activities."

Well-Formed Outcome: "I will achieve emotional balance and mental clarity by managing my thoughts and media consumption, feeling calm and grounded, engaging in fulfilling activities, and focusing on personal growth, evidenced by a week without intense reactions to Trump-related content and dedicating most of my energy to non-political pursuits, starting within the next 30 days."

Research on Achieving a Well-Formed Outcome

Based on research into NLP, cognitive-behavioral strategies, and emotional regulation, achieving relief from an intense preoccupation like TDS involves addressing both cognitive patterns (thoughts and beliefs) and behavioral habits (media consumption, social interactions). Key approaches include:

1. Cognitive Restructuring: Identifying and challenging irrational or overly emotional thoughts about political figures or events (from CBT literature).
2. Mindfulness and Emotional Regulation: Practicing detachment and non-reactivity to triggers through mindfulness or meditation (supported by studies in psychology journals like Mindfulness).
3. Media Literacy and Boundaries: Reducing exposure to polarizing content and setting intentional limits on news or social media (as suggested by digital wellness research).
4. Social Support and Perspective-Taking: Engaging with diverse perspectives in a non-judgmental way and seeking support from trusted individuals or professionals (based on social psychology findings).

Recommended Books for Achieving This Outcome

In addition to online resources, the following books provide practical tools and insights:

• "The Happiness Trap" by Russ Harris: Introduces Acceptance and Commitment Therapy (ACT), which helps you detach from unhelpful thoughts and focus on values-driven actions. Relevant for managing emotional reactions to triggers like political content.
• "Get Out of Your Mind and Into Your Life" by Steven C. Hayes: Another ACT-based book that guides you through accepting difficult emotions and redirecting focus to meaningful activities.
• "The Untethered Soul" by Michael A. Singer: Offers a spiritual perspective on letting go of mental fixations and finding inner peace, useful for detaching from political obsessions.
• "Breaking the Habit of Being Yourself" by Dr. Joe Dispenza: Explores how to rewire thought patterns and create new mental habits, which can help shift focus away from TDS.

These books are widely available in libraries, bookstores, or online platforms like Amazon and provide actionable frameworks for mental and emotional freedom.

Plan to Achieve the Well-Formed Outcome

Using the Competence Cycle (Outcome Mastery Model) provided in the initial context, I’ve tailored a step-by-step plan to help you achieve emotional balance and relief from TDS. The plan follows the six phases of the model.

Phase 1: Outcome Specification (Well-Formed Outcome)

• Action: Revisit and internalize the well-formed outcome stated above. Write it down and place it somewhere visible (e.g., a journal or sticky note).
• Milestone: Feel a clear, motivating vision of emotional balance within 1 week.

Phase 2: Current State Assessment

• Action: Reflect on your current state over the next 3 days. Journal answers to these questions: How often do I think about Trump or related politics? What triggers my distress or obsession (e.g., news, social media, conversations)? What strengths do I already have (e.g., self-awareness, supportive friends)?
• Milestone: Identify specific triggers and at least 2 personal strengths to leverage by day 3.

Phase 3: Strategy Design

• Action: Over the next week, create a structured plan with these components:
  • Media Detox: Limit news and social media to 30 minutes daily, using apps like Freedom or StayFocusd to block triggering content.
  • Cognitive Reframing: When triggered, write down the thought (e.g., “Trump is ruining everything”), challenge it with evidence, and replace it with a neutral statement (e.g., “I can’t control politics, but I can control my reaction”).
  • Mindfulness Practice: Dedicate 10 minutes daily to mindfulness or meditation using apps like Calm or Headspace to build emotional detachment.
  • Alternative Focus: Schedule 1-2 hours daily for hobbies, exercise, or relationships that bring joy and shift mental energy.
• Milestone: Have a daily routine with these 4 elements in place by day 10.

Phase 4: Resource Mobilization

• Action: Gather necessary resources over the next 2 weeks:
  • Internal: Build skills like mindfulness through guided meditations and practice reframing thoughts with a journal.
  • External: Download media-blocking apps, seek a therapist or support group if needed, and inform close friends or family of your goal for accountability.
  • Alignment: Reflect on how this goal aligns with your values (e.g., peace, personal growth) to stay motivated.
• Milestone: Feel equipped with tools and support by day 24.

Phase 5: Action & Calibration

• Action: Implement the strategy daily for the next 2 weeks. Track progress in a journal: Are reactions decreasing? Is mental energy shifting to positive activities? Adjust as needed (e.g., reduce media further if still triggered, or increase mindfulness time).
• Milestone: Notice a measurable reduction in emotional reactions (e.g., less than 3 intense reactions per week) by day 38.

Phase 6: Integration & Future-Pacing

• Action: After 6 weeks, celebrate progress (e.g., treat yourself to something enjoyable). Reflect on how this balance affects your life positively. Set up reminders (e.g., a phone alert) to maintain media boundaries and mindfulness habits. Plan your next personal growth goal.
• Milestone: Feel sustained emotional balance and have a maintenance plan by day 45.

Summary of the Plan

• Duration: Approximately 6-7 weeks.
• Key Steps: Define outcome (1 week), assess current state (3 days), design strategy (1 week), gather resources (2 weeks), act and adjust (2 weeks), integrate and future-pace (1-2 days).
• Expected Result: Achieve emotional balance and mental clarity, free from TDS, with evidence of reduced reactions and increased focus on fulfilling activities.

Additional Notes

This plan is flexible and can be adjusted based on your unique circumstances or feedback during the calibration phase. If you encounter challenges (e.g., persistent triggers), consider professional support like therapy or counseling to address deeper emotional patterns.

Converting the plan to a model

Model for Achieving Emotional Balance and Relief from Trump Derangement Syndrome

This model is a visual and actionable representation of the plan, designed as a cyclical flowchart with clear phases, steps, and checkpoints. It follows the 6 phases of the Competence Cycle (Outcome Mastery Model) and can be used as a guide to track progress and ensure all elements are addressed systematically. Below, I describe the model in detail, which you can sketch out on paper, create digitally (e.g., using tools like Canva or Lucidchart), or adapt into a checklist format.

Model Structure: Cyclical Flowchart for TDS Relief

Visual Layout: Imagine a circular flowchart with 6 connected segments (one for each phase of the Competence Cycle). Each segment contains specific actions, milestones, and feedback loops. Arrows connect the segments to show progression, with a feedback arrow looping back from the final phase to the first for continuous improvement. At the center of the circle, write the well-formed outcome: "Achieve emotional balance and mental clarity, free from TDS."

1. Phase 1: Outcome Specification (Segment 1)

   • Description: Define and internalize the well-formed outcome.
   • Actions: Write down the outcome statement ("Achieve emotional balance...") and visualize success (feeling calm, focusing on joy).
   • Milestone: Clear, motivating vision established within 1 week.
   • Checkpoint: Do I feel inspired by this outcome? If not, refine the statement.
   • Arrow: Leads to Phase 2.

2. Phase 2: Current State Assessment (Segment 2)

   • Description: Map current reality against the desired outcome.
   • Actions: Journal triggers (e.g., news, social media), frequency of preoccupation, and personal strengths over 3 days.
   • Milestone: Identify specific triggers and 2 strengths by day 3.
   • Checkpoint: Have I noted all major triggers? If not, observe for 1-2 more days.
   • Arrow: Leads to Phase 3.

3. Phase 3: Strategy Design (Segment 3)

   • Description: Build a structured action plan.
   • Actions: Create a daily routine with media detox (30 min limit), cognitive reframing (challenge thoughts), mindfulness (10 min/day), and alternative focus (1-2 hours on hobbies).
   • Milestone: Routine with 4 elements in place by day 10.
   • Checkpoint: Is the plan realistic? If not, adjust time commitments or actions.
   • Arrow: Leads to Phase 4.

4. Phase 4: Resource Mobilization (Segment 4)

   • Description: Gather internal and external resources.
   • Actions: Develop mindfulness skills (via apps like Calm), set up media-blocking tools (e.g., Freedom), seek support (friends or therapist), and align with personal values.
   • Milestone: Feel equipped with tools and support by day 24.
   • Checkpoint: Do I have all necessary resources? If not, identify and acquire missing ones.
   • Arrow: Leads to Phase 5.

5. Phase 5: Action & Calibration (Segment 5)

   • Description: Implement and adjust the strategy.
   • Actions: Follow the routine daily, track progress in a journal (reaction frequency, mental energy shift), and adjust (e.g., reduce media further if triggered).
   • Milestone: Notice reduced reactions (less than 3 per week) by day 38.
   • Checkpoint: Am I seeing progress? If not, revisit strategy design or resources.
   • Arrow: Leads to Phase 6.

6. Phase 6: Integration & Future-Pacing (Segment 6)

   • Description: Solidify success and prepare for maintenance.
   • Actions: Celebrate progress, reflect on positive life impacts, set reminders for habits (e.g., media limits), and plan next personal growth goal.
   • Milestone: Sustained balance with a maintenance plan by day 45.
   • Checkpoint: Does this feel sustainable? If not, adjust habits or seek additional support.
   • Arrow: Loops back to Phase 1 for continuous improvement or new outcomes.

Additional Features of the Model

• Feedback Loops: At each phase, include a small side arrow looping back to the previous phase if a checkpoint isn’t met (e.g., if resources are insufficient in Phase 4, revisit Phase 3 to redesign strategy).
• Timeline Indicators: Mark approximate durations next to each segment (e.g., "1 week" for Phase 1, "3 days" for Phase 2) to track pacing.
• Progress Tracker: Add a space near each segment to check off completed actions or note observations (e.g., "Reduced reactions to 2 this week" in Phase 5).

How to Use the Model

1. Create It: Draw or design this flowchart on paper, a whiteboard, or a digital tool. Keep it accessible (e.g., pinned on a wall or saved on your phone).
2. Track Progress: As you move through each phase, mark completed actions and milestones. Note any challenges or adjustments in the corresponding segment.
3. Iterate: Use the feedback loops to revisit earlier phases if needed. After completing Phase 6, decide if you want to refine this outcome further or apply the model to a new goal.

This model provides a clear, visual structure to guide you through the process of achieving emotional balance and relief from TDS. It ensures all aspects of the Competence Cycle are addressed while allowing flexibility for personalization [1].

Sources

1 The Emprint Method: A Guide to Reproducing Competence by Leslie Cameron-Bandler , Michael Lebeau, David Gordon