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Therapy Worksheet

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Jenna Butz
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42 views2 pages

Therapy Worksheet

Uploaded by

Jenna Butz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Noticing a Part in Real Time Page 23

This is an exercise you can do during the week as homework practice.


Choose a part that gets activated with some frequency in your life that you want
to learn more about. You might take a moment and let that part know in some way
that you’re interested in getting to know it better.

Name of part: ______________________________________________________

What it feels emotionally: ____________________________________________

__________________________________________________________________

What it looks like: __________________________________________________

What it feels like in your body and where: _______________________________

__________________________________________________________________

What the part says: __________________________________________________

How it makes you behave: ____________________________________________

What it wants: _____________________________________________________

__________________________________________________________________

Noticing the Part


Over the next week, practice noticing when this part is activated. It will help to
know what cues will tip you off that it is activated. What body sensations,
thoughts, or emotions will let you know it is up—for example, a tight stomach,
revenge fantasies, or feeling teary like a child? ____________________________

__________________________________________________________________

__________________________________________________________________

__________________________________________________________________
What behavior will cue you that this part has taken over—for example,
withdrawing from your partner, taking over a conversation, or eating too much?

__________________________________________________________________
What situations or people tend to activate this part—for example, meeting
someone you are attracted to, giving a talk, or being disobeyed by your son?

__________________________________________________________________

When are these likely to occur during the next week? ______________________

__________________________________________________________________

Set an intention to be especially aware of whether this part becomes activated


during those times. Each time you notice that the part is triggered, access it briefly
and take a few notes about it. If you can’t stop in the moment to take notes, do it at
your next break or as soon as you can so it will be fresh in your memory. At the
end of each day, take a few minutes to review the day for moments when the part
was activated. Add to your notes at this time. This daily review will also help you
keep this exercise in mind the following day.

Notes to take each time it happens:

Situation: _________________________________________________________

How you experience the part: _________________________________________

What about this situation triggered the part: ______________________________

__________________________________________________________________

Don’t expect perfection. You probably won’t catch all the times this part is
activated or be clear about what is going on each time. That is very difficult to do.
You may be driving or trying to get a project finished or talking with someone, for
example, so it may be difficult to be aware of much else. That’s fine—just do the
best you can.

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