Read back over your journal and see what distortions in thinking, perceptions and attitudes you have had about yourself. Notice the obvious patterns. Are there any common themes in these distortions as regards behaviors and feelings?
The most basic skill for you to learn is the ability to stand back and view events and situations from a broader perspective, so as to become more objective in your perceptions, beliefs and judgments. This skill is essential because this analytical ability is called into play in virtually all aspects of your life. It can make the difference between repeating old habits and choosing new ways of looking at things.
Whenever you uncover some distortion in your thinking, attitudes or beliefs, try to determine the reality of the situation and then use this as a standard against which to evaluate your thought processes. Don't assume you know something when you really don't. You may have to make a particular effort or engage in some specific activity in order to access the information you need. By learning to identify what is objectively true, you can determine the validity of your previously held beliefs and then substitute a less distorted version.
ASCA meetings might be good environments in which to talk about the negative internal tapes that still play in your head. You might also share some of your success in identifying and changing faulty beliefs and distorted perceptions.