vulnerability

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.

Reading for Perspective Summer Edition

~ JB ~ Leave a comment

Johanna loves to share good books with her clients. Periodically, she will post here about a book that can be helpful as a part of the therapeutic process or just as good food for thought. If you’d like to join in “reading for perspective,” feel free to learn more about Johanna’s new favorite book below!

 

Brene Brown’s “Daring Greatly” shares some of her fantastic research and personal thoughts about what it means to dare greatly.  Brene Brown is a researcher and clinician who has spoken on TED talks and written books about shame and vulnerability.  In “Daring Greatly,” Brene writes about the idea of being wholehearted, which she describes as a way to use vulnerability as a catalyst for engaging in courage, compassion, and connection.  She writes about how vulnerability is NOT weakness, and how engaging in vulnerability allows us to develop genuine relationships.  She also writes about shame, and how we can build our shame resilience by recognizing it, checking in with whether it is accurate or not, and giving voice to the shame to keep from internalizing it or disengaging from those around us.  She shares the idea that daring greatly is not about success or failure, but more about having the courage to engage with the world in a vulnerable and genuine manner.

One idea that she touches on that can come up a lot in therapy is the idea that “you are enough.” Our society often teaches us that we must make a certain amount of money or achieve a certain goal in order to be happy or respected as “enough,” but Brene Brown writes that we are enough, just the way we are.

 

Brown, B. (2012). Daring Greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. New York, NY: Gotham Books.

NOTE: As always, if you find that you could use an outside perspective or are struggling emotionally, please call to set up an appointment at (585)406-3012. This book review is not intended to replace therapy.