creative writing

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.

Why Do We Need Creativity?

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(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.

The Helper’s Humanity

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Together with Amy Andrews, MFA, LMHC, Johanna will be running a series of workshops on the humanity of the helper. Each workshop will use a different aspect of creative writing to explore your sense of humanity as a helping professional. Johanna and Amy will lead various exercises to deepen your curiosity and validate your vulnerability as a human and as a helper. Each exercise will involve personal time for writing as well as group discussion for processing.

The goals of the workshop are to provide creative writing tools for self-care and personal exploration, and to validate all the aspects of your humanity!

The first workshop is coming up in a few weeks on September 22nd. Each workshop will run from 8am-12pm, and coffee and light snacks will be provided. Spots are limited, so sign up soon!

Workshops are open to all, but are geared towards those individuals currently working in the helping professions (medical, mental health, religion and spirituality, teaching, etc).

Sign up for one retreat or for all four: $75 per retreat or $250 for all four.

To sign up, email Johanna at jbondperspectives@gmail.com or Amy at andrews.counseling@gmail.com. Please feel free to reach out with any questions you may have, as well.

Johanna and Amy are incredibly excited to collaborate on this project and can’t wait for the first workshop, titled “Developing identity through character.”