Understand your internal self.

This activity should ideally be carried out with your therapist, as it involves accessing a vulnerable and fragile part of yourself.


  1. Identify the part of yourself that is involved in the current problem.
    For example, do you feel worthless, abandoned, obsessed with vengeful thoughts, etc.? Keep in mind that this part of yourself is due to the trauma you have faced.
  2. Ask yourself, “What inside me feels that way?”
    An image may come to mind—this part of you may look like an abandoned child, an aging man, a combat marine, or a member of a street gang.
  3. Ask yourself, “How do I feel toward that part of me?”
    If your response is extreme, e.g., “I hate it!”, there is likely a protective aspect of your personality that has also been developed due to the trauma you have faced.
  4. Ask this protective aspect to step back.
    Thank it for its vigilance, and assure it that it can return anytime that it is needed.
  5. Now ask yourself how you feel toward the part of yourself from step 1.
    If your answer is more introspective, i.e., along the lines of “I wonder why it is so sad/vengeful,” you have successfully set your protective aspect aside and can begin to work on this part of yourself that has risen due to the trauma you have faced.
Take action!
Our mobile app, BooksInAction, will guide you on how to acquire this skill.
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