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    Tips For Effective Journaling

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    Tips For Effective Journaling

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    Tips For Effective Journaling

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    Tips for effective journaling

    • Everyone is welcome. Invite all parts of the mind to journal. Do it in writing…. in


    your journal

    • Your journal must be a safe place. No one will be punished for anything they write
    in the journal.

    • Ask questions – that’s the key.

    • Don’t judge the answers.

    • Allow the responses to simply be what they are.

    • You need to understand how your parts think and feel

    • Your goal is to get the information you need to know all parts of the mind.

    • There are no right or wrong answers.

    • Simply ask the questions and record the responses.

    • Don’t censor, just quietly observe.

    • If a response leads to another question, go ahead and ask it.

    • If you’re disturbed by a particular response, ask if there are others inside who
    would like to respond, others who have a different point of view perhaps.

    • If you need help, get help. Ask for it – inside and out.

    • If some part of you gives a response that you didn’t expect, ask for more
    information. Look deeper.

    • Ask others to answer the same question.

    • Keep asking questions. Expect the answers. The answers will come. Go back to
    unanswered questions later, or ask someone else to respond. If you don’t get a
    response, gently ask again. Insist on cooperation and you will get it. If it’s not
    happening, ask – Why not?

    • Keep asking questions. Try a different approach. Ask others who have been
    helpful before, to help again.

    • Set your intention. Your intention is to work together, to support each part to
    heal, to be happy, and healthy, and whole.
    Rainbow’s end
    Questions to get a dialogue started
    • Who needs to talk? • Do you ever feel safe? Do you feel
    safe now?
    • Who are you?
    • Are you trying to protect the
    • Do you have a job? others? How do you protect
    • What do you usually feel, or how do yourself, or others? Is it working?
    you usually behave? • Do you feel misunderstood? By
    • Are you okay with that? whom? By the others inside? By me?
    By someone outside? By the world?
    • What can we call you?
    • Do you know things that you want to
    • How did you come to be? share?

    • Are you aware of the others inside? • Is there anything right now that
    feels like it’s ‘too much’?
    • What’s going on inside, or what’s
    going on with you? • Do you have enough helpers?

    • How do you feel about the current • What would help?


    situation… problem… event?
    • What do you need from the others,
    • Are the feelings old feelings? from me?

    • Are the feelings based in the The two worksheets above i.e. “Tips for effective
    present in any way? journaling” and “Questions to get a dialogue
    started” are reproduced with permission from The
    D.I.D. Journal Kit *Castelli Studios Publishers*
    • Are there others who feel the same? © 2000 Judy Castelli

    • What do we not understand that you


    want us to understand?

    • Why do you do what you do?

    • Is there something you need help


    with?

    • Are you confusing old time


    (childhood) with now time (the
    present)?

    • What are we missing?

    • Can you tell us something that we


    don’t yet know?

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