Welcome, Billnsb!
I've only been here a few months and feel like I'm just scratching the surface of AVRT. There are some good resources on the web and in book form. If you look at the first page of the long discussion thread in this section, you should find that info. If you can't find it, just PM me and I'll be happy to send you a copy.
What you describe sounds a lot like the basics of AVRT ... Recognizing that there is a part of us (referred to as Alcoholic Voice" or "the beast") that we can't eliminate but we learn to recognize it and dissociate ourselves from it -- not engage with it.
You may find one or more of those links helpful.
I hope you find what you're looking for.