This is a journaling technique for emotional growth. It's descended from Byron Katie's "The Work". Just like "The Work", it starts with your stressful thoughts / false beliefs and then looks into related emotions and memories.

<aside> ☝ This technique starts with thoughts. If this kind of thing doesn't work for you, maybe find a technique that starts with the body.

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Let's Get Twerking!

Complete the sentence:

<aside> 💭 "I can't handle <BRUTAL-POSSIBILITY>, so I have to believe <FALSEHOOD>."

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<aside> 👉 Example: I can't handle not feeling close to my mother, so I have to believe that if I plan out how to talk to her, I'll manage to overcome our emotional distance.

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Surface emotions and values:
- What's your earliest memory of avoiding <BRUTAL-POSSIBILITY>?
- What feelings come up around <BRUTAL-POSSIBILITY> and this memory?
- What values are in those feelings? (See the chart at Emotions to Values)
Reorient to your memory, and to life, using those values:
- How would those values have guided or supported you well, in the memory?
- How would you have lived differently if you'd had those values at hand?
- How would you live differently now?
- How can you practice living that way, and facing <BRUTAL-POSSIBILITY> well?
- Does <BRUTAL-POSSIBILITY> now seem like something you can handle?
- Does <MEMORY> seem like a less traumatic circumstance?
- Does <FALSEHOOD> feel less true?

Emotions to Values

Other Resources

Other resources that may be useful.