How Do We Access Creativity?

~ JB ~ Leave a comment

Creativity and Parts Series, #4 (final post)

So how do we access creativity, then?

We access creativity by being in relationship with all parts. And we access what is immediately in front of us, first. Sometimes we have to work backwards to find what’s right in front of us. At the center of the onion may be vulnerability, and creativity. But there may be a layer surrounding that, a protective part like procrastination. There may even be a layer or two surrounding that – such as frustration with the procrastination. A good question to ask is “How do you feel towards this layer / part?” And if there’s a strong emotion, that may indicate another layer to notice, step back, and work with. If the answer is something like curious, or open-hearted, or compassionate, that’s generally a green light to go ahead and work with the layer (or part, or emotion).

When we get curious about what’s there, we actually are accessing that open-hearted energy known in IFS as Self-energy. The cool thing about doing this – no matter how many layers or steps back you’ve had to take – is that by being in relationship with any part, we are building up the Self-energy that helps us get to the good stuff. In the process of getting curious, we are creating the superhighway that helps us get to the center of the onion. In fact, the vulnerability and creativity that is the goal is also the essence of the pathway that gets us there. Which is why when we start doing this work, going slowly leads to going fast because we build up Self-energy along the way.

By noticing and getting curious about our protective parts, finding out what they need from us and how we can care for them, we are able to be in relationship with them. When protective parts have trust instead of fear, they may step aside and allow access to more vulnerability and creativity. That being said, when protective parts step aside, they also may lead us to younger hurt parts, known as exiles. Working with a therapist can help us to care for these young parts as well – and when our young parts have access to play and fun, and our protective parts are comfortable allowing play and care, access to creativity can become a superhighway. Young parts often lead directly to creativity when they feel safe!

Working with a therapist who is familiar with IFS, or a mentor or coach in your creative field, may help you to take more steps towards this.

Working with parts:

What is your protective part trying to tell you? What is it concerned will happen if you don’t listen? What does it need from you?

Accessing creativity:

Consider what creative pathways are exciting to you. If there are no barriers, what would you do? How can you care for your protective parts as a part of your creative process? What kinds of creativity did you enjoy as a child? What do you enjoy now?

What is the first step you could take today (or the next step, if you’re already engaged in a project) towards your ideal creative activity?

*Please note that this series is intended to be a jumping-off point in considering parts and the creative process, or additional supplemental material in the therapy process; it is not intended to replace therapy. Please discuss any questions, concerns, or activated responses with your therapist directly.

Journaling Exercise

~ JB ~ Leave a comment

Creativity and Parts Series

Journaling exercise: Try writing a dialogue with a part. You can begin by noticing either the sensation you identified or the voice that alerts you to the part. On one side of the page (or in one color), write out what the part may say, and on the other side, you can respond from your Self. Going back and forth between the two, you can create a written dialogue between your Self and your part.

If you notice additional parts while engaging with this, you can add them in another color or column, or repeat the exercise between the newly-identified part and your Self.

Once you’ve completed the “conversation,” you can read it back over for reflection or bring it to your next therapy session.

Opening Access to Creativity

~ JB ~ Leave a comment

Creativity and Parts Series, #3

There are so many potential blocks to our pathway towards creativity. Our inner critics take on a variety of roles, and as protective parts they are often trying to work to keep us safe from harm. Or from vulnerability. Our internal protectors don’t always know the difference.

Creativity requires vulnerability; vulnerability fuels creativity.

So when we have parts that directly criticize us, or indirectly engage in behaviors like procrastination, prioritizing other tasks, or somehow devaluing a creative endeavor, they are trying to keep us from myriad harms that can come with vulnerability. Being creative requires messiness, the potential of failure, being disliked by someone, being criticized by someone, and above all else, being seen in a genuine way. This is the thing that can be scary about therapy, too – and is also kind of the point: being seen.

“Being seen” is a big deal – especially if we’re talking about being seen at our core. In order to be seen at the core, we have to work at first seeing the parts of ourselves that are closest. Most of us don’t have a congenial relationship with our inner critics, but that’s actually a great place to start. We have to understand what they’re trying to do for us, what they’re scared of, and how we can care for them, in order for them to stop shouting at us. We can’t skip ahead or around – they’ll find a subversive way to stop us. But if we understand and care for the needs of the critic, or even find a way to use its skills in harmony with our goals, we can open up more access to the vulnerable process of creativity.

We don’t go around protective parts, or check them off a list and then move on. It’s through the relationship with parts that we experience opening. By seeing all parts of ourselves – protective layers, younger hurt parts, and even some playful and joyful young parts – we can open access to vulnerability, and to creativity.

What parts of yourself are hard to see? What parts feel easy to see and understand? When do you notice yourself feeling playful and allowing joy?

Journaling Exercise

~ JB ~ Leave a comment

Creativity and Parts Series

Journaling exercise: Start by writing what you feel in your body after reading the previous posts. What sensations do you notice? Where do you feel heavy / light, warm / cold, tight / relaxed? Take a moment to write and describe the sensations in as much detail as possible.

If you could give a voice to one of the sensations you noticed, what would it share with you? Let the sensation “talk” to you. Or, if you are aware that this is tied to a part of you you’re already familiar with, what is the part trying to share with you through the bodily sensation? (For example, an internal critic could speak through tension in the shoulders, or a productive part may tell you through your leg jiggling that you should be folding your laundry instead of contemplating creativity.) We’re not trying to change or stop these sensations or the thoughts associated with them; at this point, we are just noticing and tolerating them, if that feels okay to you to do. (And if it does not, you can always listen to your internal stop signs!).

Next, consider the moment when you begin or plan to begin a creative endeavor. (What is your creative endeavor of choice? Art, writing, music?) What thoughts pop into your head? You can take a moment to journal these thoughts, and any emotions associated with them. You may have positive or negative emotions, or both. All reactions are welcome, and all parts of you are welcome.

Notice, do these thoughts feel like they belong to you, or someone else? Consider if these thoughts are barriers to creativity, or encouragement for creativity. Who else in your lifetime may have influenced the development of this voice? It can be useful to notice how much of this voice belongs to a part of you, and how much may belong to people (such as parents, teachers, or coaches) who may have influenced the way you approach creativity. If the voice is yours alone, what led to its development?

You can continue to journal in this way by noticing sensations, giving voice to them, and considering who may have influenced that voice or how it developed internally. You can use this journaling as a tool for deepening your therapy work, or as a tool for increasing self-understanding and self-compassion in your creative endeavors. As you begin to befriend (or at least acknowledge) the parts of you activated by creativity, you are developing a relationship with your parts and your creative process.

An Overview of Parts in the Creative Process

~ JB ~ Leave a comment

Creativity and Parts Series, #2

I have found that I write most freely at night. In the evenings, my internal editor is spent and is better able to step aside for freewheeling creating. I’m not a night owl, so this discovery was a surprise to me, one I might not have come across without awareness of my parts.

What do I mean when I refer to parts? In Internal Family Systems (IFS) therapy, we hold an awareness that every person has parts of themselves. Parts are not good or bad, but they’re usually trying to do something for us. IFS defines these parts as protectors, which can either be managers (trying to control) or firefighters (rushing in, reactive and trying to help); or exiles, which are often young, hurt parts we stow away. The internal editor I mentioned before is a manager part, one that tries to make sure I’m doing my best work. Through the process of IFS therapy, we can get to know our parts and build a relationship with them.

In the creative process, I’m often curious how parts may show up in an attempt to protect us from the potential pain of vulnerability. As kids we often learn in one way or another that vulnerability can lead to hurt; creativity, a natural offshoot of vulnerability, can be seen by parts of ourselves as dangerous or unnecessary.

These protective parts can be critical of vulnerability and creativity, or even harsh or ridiculing of it. They can be directly critical, or they may be more subversive. Some protective parts may show up through distraction, dissociation, or even through encouraging other activities (such as those that might be more “productive” or in line with other values we hold or were given).

The way these parts can get us to turn away from creativity can be confusing, hurtful, and sometimes, downright clever. I have a lot of respect for protector parts and what they’re trying to do for us. In IFS therapy, we don’t push past protective parts. We get to know them, which sometimes is best done with the guidance and support of a therapist. We may even need to work backwards, getting to understand where these parts and their beliefs came from, especially if they don’t feel in line with who we are.

As we build internal trust, and protective parts learn to relax, oftentimes creativity blossoms.

So how do we start to recognize these barriers to creativity?

Notice what happens when you approach a creative project. Many people are not even in touch with what creates that spark of interest – so there’s no expectation to begin there. I’d encourage beginning by noticing what you feel as you read this post. What is your body doing? Where are you holding tension? What is that tension (or other sensation) alerting you to?

For those who are already creatively engaged: what pulls you away from your creative process? Is it your task list? Are you beating yourself up before you start? Is the “perfect” creation in your head intimidating you from the certain imperfection awaiting you? There’s your first clue.

By noticing these parts, we can begin to understand them, what they are saying to us, what they fear, and what they are trying to do for us in diverting us away from creativity.

Why Do We Need Creativity?

~ JB ~ Leave a comment

(Creativity and Parts Series, #1)

We often think of creative pursuits as little luxuries or hobbies. Some people may consider them to be unnecessary, or child-like. But I believe creative pursuits are not a luxury so much as one of the most important things we can do, and an access point to joy.

By creative pursuits, I don’t mean necessarily big activities that require a lot of time or money or emotional investment. For some people, they may be. For some people, creative pursuits may even encompass their career or life’s work. But creativity is also sometimes how we get the toddler to put on their shoes (by pretending their toes are running away and we need to catch them, of course), or what we flavors we choose to cook with for dinner, or play with a pet. Creativity can be infused into daily life. When we’re paying attention, we may also notice where else we feel a pull towards play.

Creativity is also at the heart of a type of therapy for managing depression called Behavioral Activation therapy, which focuses on finding areas of enjoyment and meaningfulness and enhancing the activities that meet both criteria. Involvement in things that are enjoyable and meaningful is preventative against depression!

In Internal Family Systems therapy, when our busy protective parts give us space, we can access what’s called Self-energy. This may look like a self-critical voice quieting enough to allow ourselves to be creative. Self-energy often feels calm, confident, light, open, and… creative.

The upcoming series of posts focuses on the creative process, what parts can hinder it, and how to work with these parts in order to access more internal vulnerability and creativity.

Internal Family Systems – Level 2 Training

~ JB ~ Leave a comment

I recently completed my Level 2 training for Internal Family Systems therapy (there are 3 levels). The focus on the training was on depression, anxiety, and shame; we also explored topics such as grief, despair, and phobias. At the end of the training, I shared with the group a feeling that it was not an ending so much as it was a launch – I am returning to my days of therapy with an even greater sense of trust in this process and its potential for healing, and an expansion of creativity for applying this model of psychotherapy.

This approach to therapy changed my understanding of not only how to do therapy, but what therapy can do. In a deep way, learning to care for parts of ourselves opens up so many possibilities: to be more present, to get to know ourselves and those around us, and to allow and even welcome joy when it shows up in our lives. It’s gentle, too – we go slow, in building our internal relationship to parts of ourselves and past versions of ourselves, in order to go fast. We don’t just push past internal barriers and protective parts; we get to know them and work with them.

Every person has what they need to heal already inside them. That’s one other thing I love about IFS – that as a therapist, I’m a partner and a facilitator in the healing process, trusting the good intentions of all parts of you. I’m not an authority figure in a position of power over the client. We are exploring, together, and accessing the strengths you have inside you in order to heal, grow, and move forward with curiosity and appreciation for all parts of the self.

Celebrating 10 Years in Business

~ JB ~ Leave a comment

This June marks 10 years since the opening of Perspectives Mental Health Counseling, PLLC. It’s hard to believe a decade has gone by!

I continue to feel grateful to get to do this work, to be present with individuals in their personal exploration and healing.

I believe that the foundation of a sustainable small business is in the relationships. I may be a solo practitioner, but I work in community with other therapists, medical professionals, and other healing practitioners. I’m grateful for the community!

At the 5-year anniversary, I wrote that Perspectives was just getting started. I don’t feel we’re just getting started any longer – I feel rooted, grounded, and established in our community of mental health practitioners – but I do feel we are continuing to grow. And I say “we” because the growth is what occurs each time someone walks through the door.

I’m continuing to grow as a psychotherapist, too. This summer I look forward to completing my Level 2 training for Internal Family Systems therapy. This approach to therapy and to life continues to inspire my curiosity and my care, and I’m excited to deepen my understanding and application of the model.

With New York state opening up a new credential for LMHCs, I’ve also now obtained my Diagnostic Privilege as a Licensed Mental Health Counselor (so my credentials now read LMHC-D).

As I celebrate 10 years in business, and 10 years in community, I find myself looking forward to the stability and growth for Perspectives in the years to come.

New IFS group: Parts and Process

~ JB

Parts and Process: An Internal Family Systems-based Therapy Group

This group is intended for individuals looking to practice engaging with others in a deep and vulnerable way. We will explore the IFS model as a group, learning how to speak for parts of the self as well as building skills to get to know parts through guided meditation and experiential conversation. Goals include improving communication skills in interpersonal relationships as well as getting to know parts in a meaningful way.

Johanna Bond, LMHC is in private practice at Perspectives Mental Health Counseling, PLLC. She completed her masters in counseling at the University of Rochester, and has completed Level One training in Internal Family Systems therapy.

When: every other Tuesday 2-3pm, beginning on 2/20/24

Where: Online

Cost: $60 per group

For more information or to join the group, please contact Johanna Bond at jbond@perspectivesroc.com. Group members are encouraged to be engaged in their own individual therapy simultaneously.