Journal Exercise

How Do We Access Creativity?

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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

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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.

Journaling Exercise

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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.

Perspectives Monthly Journal Exercise – June

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Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

June’s monthly journal exercise:

Write a letter to your past self.  What have you learned from yourself?  What would you want to share with your past self that you know now?  Be kind to your past self. This does not need to be a polished piece of writing, but rather a brief exercise to get yourself writing and thinking about yourself in a new way.

Perspectives Monthly Journal Exercise – May

~ JB ~ Leave a comment

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

May’s monthly journal exercise:

Write a letter to your future self.  What do you hope your future self will be doing?  What strengths do you have right now that will help your future self?  What do you want your future self to keep in mind that you find important right now?  Write down these thoughts.  It does not need to be a polished piece of writing, but rather a brief exercise to get yourself writing and thinking about yourself in a new way.

Perspectives Monthly Journal Exercise – April

~ JB ~ Leave a comment

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

April’s monthly journal exercise:

Spring is coming!  As we head towards a change in the seasons, what are you looking forward to?  Take five minutes to write down your thoughts on this time of transition in the natural world, and what aspects of the coming season you may feel grateful for.  If you start to feel stuck, spend a few minutes outside – even if it’s walking up and down the block to breathe in the fresh air of a new season.  Write down what you notice, using your five senses, if you need help getting started.

 

Perspectives Monthly Journal Exercise – March

~ JB ~ Leave a comment

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

March’s monthly journal exercise:

What would you say if no one could hear you?  Write a paragraph or two of the thoughts you would share if you knew there could be no consequences.

What would you say if everyone could hear you?  Write a paragraph or two of the thoughts you would share if you knew everyone would truly listen to your words.

Finally, compare the two sets of writing.  How are they the same, and how are they different?  How do they compare to the things you actually say (either in interpersonal interactions or via social media)?  Write down your thoughts on the exercise to process this activity.

Perspectives Monthly Journal Exercise – January

~ JB ~ Leave a comment

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

January’s monthly journal exercise:

It’s a brand new year.  What are your hopes for the coming year?  Take five minutes to free-write without stopping (unless your hand hurts, or you find yourself in emotionally distress, in which case you should engage in another form of self-care).  Consider what you are looking forward to about 2016, as well as what you might be worrying about.  Write it all down without pausing.  This is not meant to be a polished piece of writing or a list of New Year’s resolutions, but rather an exploration of your hopes and fears as we move into a new year.

Perspectives Monthly Journal Exercise – November

~ JB ~ Leave a comment

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

November’s monthly journal exercise:

The holidays are coming.  What do the holidays mean for you?  Take five minutes to free-write without stopping (unless your hand hurts, or you find yourself in emotionally distress, in which case you should engage in another form of self-care).  If the holidays are a difficult time of year for you, use this time to write down the things that will help you to get through them.  This is not meant to be a polished piece of writing but rather an exploration of your thoughts on the holidays and your own coping skills.

Perspectives Monthly Journal Exercise – October

~ JB ~ Leave a comment

Journaling can be a therapeutic exercise.  In therapy, Johanna may encourage you to journal or keep a diary in a specific way, to raise awareness of specific activities, thoughts, or feelings.  This monthly journal exercise is in no way individually prescribed, but meant to offer food for thought that may be useful for anyone.

October’s monthly journal exercise:

Wherever you are, try to write down 2-3 descriptions for each of the five senses (sight, smell, taste, touch, hear).  Now turn your attention internally, and write down 2-3 descriptions for your thoughts, your emotions, and how you are feeling physically.  Try to do this without judging your observations as good or bad.  You may use this writing exercise for mindfulness work as well, since mindfulness is rooted in observation and awareness.  This is not meant to be a polished piece of writing but rather an exploration of yourself in the current moment and your current surroundings.