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One thing that I struggle with when doing IFS is that a lot of parts show up in quick succession and all want to be heard, and I get taken over by an overwhelmed/helpless/spread-too-thin part. What methods do y'all use to map your parts without falling into overwhelm?

QC (in Berlin 7/29-???)

@QiaochuYuan

Aug 3, 2021

write it all down real fast for a long time

QC (in Berlin 7/29-???)

@QiaochuYuan

Aug 3, 2021

also i've never particularly worried about whether i can identify how many parts there are or which things are coming from the same parts or if parts persist over time, i just write it all down. last time i did this it eventually settled into a dialogue between 2 parts

Sei

@SeishinWrites

Aug 3, 2021

But like, what precisely do you write down? The things they're saying? The emotions? The names for the parts?

QC (in Berlin 7/29-???)

@QiaochuYuan

Aug 3, 2021

just the things they're saying. sometimes the emotions but the things they're saying have been the most important for me

Sei

@SeishinWrites

Aug 3, 2021

And then it just kinda naturally coalesces into something, like a conversation with particular parts? Or do you do something specific with the things you write down?

QC (in Berlin 7/29-???)

@QiaochuYuan

Replying to

@SeishinWrites

sometimes take a moment to notice how i feel about them, sometimes take a break to focus on body sensations and feel the feelings and so forth, but mostly i just keep writing. a lot of my ability to make sense of things appears to live in my writing loop

11:46 PM · Aug 3, 2021Twitter Web App

QC (in Berlin 7/29-???)

@QiaochuYuan

Aug 3, 2021

Replying to

@QiaochuYuan

and by writing i specifically mean typing into a semi-private slack channel, i think that's important. for me it has to feel like chatting with friends and not like writing an essay

Sei

@SeishinWrites

Aug 3, 2021

Whoa a slack channel! That's so cool. So there are others who might read what you write?

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