Letter Writing to Self

10 Steps to Improve Communication with Yourself When you feel out of Control.

Make An Appointment
Demian Brown Toronto Psychotherapist

Letter Writing to Self:

Controlling States to stop compulsive or automatic behaviour by communicating with one’s self while in one state through the use of a written letter to compel oneself in another state to exercise control while in that state when control was normally lacking in that state.

10 Steps to Improve Communication with Yourself When you feel out of Control

Situations this exercise applies to:

Dissociative states in PTSD: people with PTSD can become triggered by events that remind them of their original trauma which causes them to undergo a physiological and therefore psychological reaction to the perceived danger that involves entering a fight flight state. This is not ideal because the reaction is no longer accurate since it’s not a reaction to actual danger and it often creates over reaction and poor coping or even negative consequences for the sufferer.

  1. When your triggered by something and you re-enact the original trauma and the reaction subsides and you return to your normal state write a convincing compelling letter to yourself at that point reflecting on how irrational the previous state was. Be supportive and sympathetic towards yourself in the letter reassuring yourself that everything is fine and that your just in that state. Be persuasive. Imagine you’re giving advice to a friend while you’re writing it but pay close attention to your own idiosyncrasies and address them.
  2. The next time your triggered and know you’re in a hyper-aroused state read the letter to yourself.
  3. Continue this process as you modify the letter to be more accurate and persuasive
  4. When your satisfied with the product memorize the letter and rewrite the letter while you are in a triggered state.

Dieting/Compulsive Eating

  1. When your triggered by something and you find yourself unable to resist eating foods you have banned or too much of one or more foods, at the end of the behaviour, when you stop eating and remorse sets in and you return to your normal state write a convincing, compelling letter to yourself at that point reflecting on how irrational the previous state was. Challenge the ways you were rationalizing eating that way, minimizing the consequences and denying your behaviour. Be supportive and sympathetic towards yourself in the letter reassuring yourself that everything is fine and that your just in that state. Be persuasive. Imagine you’re giving advice to a friend while your writing it but pay close attention to your own idiosyncrasies and address them.
  2. The next time your triggered and wind up binging or breaching your dietary resolve and know you’re in the mode of losing control over food read the letter to yourself.
  3. Continue this process as you modify the letter during times binging or breaching the diet to be more accurate and persuasive. Remember work on the letter when you exit the state and have fresh perspective
  4. When your satisfied with the product memorize the letter and rewrite the letter while you are in a triggered compulsive state.

Addiction

  1. When your triggered by something and you find yourself using a substance you have banned or too much of one your trying to control, at the end of the behaviour, when you stop using and your sober and when remorse sets in and you return to your normal state, write a convincing, compelling letter to yourself at that point reflecting on how irrational the previous state was. Challenge the ways you were rationalizing substance abuse that way, minimizing the consequences and denying your behaviour. Be supportive and sympathetic towards yourself in the letter reassuring yourself that everything is fine and that your just in that state. Be persuasive. Imagine you’re giving advice to a friend while you’re writing it but pay close attention to your own idiosyncrasies and address them.
  2. The next time your triggered and wind up binging or breaching your plans to change substance abuse and you know you’re in the mode of losing control over the substance read the letter to yourself.
  3. Continue this process as you modify the letter during times binging or breaching the relapse plan to be more accurate and persuasive. Remember work on the letter when you exit the state and have fresh perspective

When your satisfied with the product memorize the letter and rewrite the letter while you are in a triggered compulsive state.

Make An Appointment

“While in session I think, analyze, feel and assess out-loud with confidence as we go along allowing you to see my skills, my motives and judgements.”

FEATURED ON

2018-04-13T23:20:33+00:00