2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Today I suddenly plunged into trauma, resolving from pain with healing tears. God, how long does it live in me, how long it hurts, and what happiness it is that it becomes easier … No, I'm not a shoemaker without boots, on the contrary, education helped me so much that I want to share what is available to everyone who is in it needs.
At such moments, it is important to throw it out of yourself, but you can do it as carefully as possible to yourself, and one of these methods: Pennebaker's expressive letter, a modification of which is used in crisis psychotherapeutic work with victims of violence, incl. and sexual. But, of course, practice is suitable in any incomprehensibly painful situation.
So what needs to be done.
1. Find a place convenient for writing, prepare paper of any size and size and what will be convenient for writing.
2. Set the alarm for 15 minutes. Before the alarm clock, ask your family, if there is someone at home, not to disturb from the word at all this time.
3. think about what bothers and hurts here and now (this is a way of self-help, so I propose to work with a very relevant state, which is right now, you are bombed and torn apart).
4. Start writing whatever comes to mind, without thinking about spelling, punctuation, sentence composition, spaces between words. It should be solid text, with the pen lifted off the paper just to start a new line. A text begins to appear, which at first may have some meaning, but this is normal if the meaning begins to disappear, or the topic suddenly changes its turn, a new leitmotif sounds. Write without reflection, give way to hidden pain, what is hidden under tons of defenses, get out of you and enter this sheet, liberating. Maybe at this moment you want to cry, shout, say something out loud, duplicating the text, unexpected emotions may appear: anger, instead of resentment or guilt, instead of irritation. There can be a lot of anger.
5. it may happen that, as if there is nothing to write, as if there was a pause, but there is still time, the alarm did not ring. Fill in the void either with what you wrote above, or with what you hear around, or with a simple set of letters "lalalalala". Such "blank" text can take several lines, that's ok, don't stop.
6. After the alarm rings, take some form of self-care. Maybe something to eat or drink, cover yourself with a blanket or put a heating pad under your feet, anoint your hands or face with cream, turn on pleasant music, read your favorite passage … Anything that, in your opinion, can bring pleasant moments and is associated with you personally is suitable taking care of yourself.
7. With the paper covered with writing, you can do whatever you want. You can save it to a file, or you can burn it:)
It does not replace personal therapy or some deeper self-directed mental work, but it helps relieve tension in the moment. By the way, important realizations, a new understanding of the situation, reconciliation with some events, and so on can also be the result …
8. ideally, discuss the experience with your psychologist or supportive community
In general, if, suddenly, there is a desire to study the issue of written practices, I recommend that you get acquainted with Daria Kutuzova's blog (I will not tag it, it is very easy to google it)
