Reach a person now when a part says you would be better off not here
A part that says you would be better off not here is a reason to call or text a person now, not a voice to bargain with alone.
なぜ効果があるのか
When a part of you speaks this way, the exercise has stopped being a conversation with yourself and has become a safety question. A trained person can hear the whole of what is going on, which a self-guided practice cannot do. Reaching out now is the response this moment calls for, and it does not mean the work has failed.
やり方
- Stop the parts work now. Do not try to reason with, bargain with or accept the part that says you would be better off not here.
- If you have thoughts of ending your life or harming yourself, or a part of you says you would be better off not here, call or text 988 in the US (the 988 Suicide & Crisis Lifeline), or find a line in your country at findahelpline.com.
- Right now, tell one person you trust what the part said, in plain words, and ask them to be with you or stay on the phone with you.
- If you are in immediate danger, call your local emergency number.
- See a therapist or clinician soon. Choose someone trained in subpersonality or parts work if you can, and tell them exactly what the part said.
- Do not return to the parts exercises alone until a trained person has helped you feel safe enough to try them again.
エビデンス
988 and the Find A Helpline directory are established crisis and support services. They are not studies of subpersonality work, and they are included here so a person in distress knows where to turn. (clinical)
Crisis lines are support services rather than tested interventions for parts work, and their hours and availability vary by country. If one line is busy, try another listed line, or call your local emergency number.
出典
- 988 Suicide & Crisis Lifeline (United States): call or text 988.
- Find A Helpline: international directory of crisis and support lines.
よくある間違い
Treating a part's wish to not be here as one more voice to negotiate with, or hoping it will quiet if you keep working. It needs a person's help now.
IX Coach でこれを実践する
Psychosynthesis: Subpersonalities, Disidentification and the Observing "I" の実践法をもっと見る
- Put the parts work down and come back to your body
Set the subpersonality work aside, feel your feet and breath, and let the observing part of you return before any part is asked anything else.
- Say "there is in me a part that…" instead of "I am…"
When one part of you takes over, name it as something in you rather than all of you.
- Recognize your subpersonalities through the roles you play
Describe how you think, feel and behave in each of your main roles, and notice how different those people are.
- Let a subpersonality appear as an image, then name it
Pick one trait or motive, close your eyes, let an image of it arise on its own, then talk with it and give it a name.
- Accept a subpersonality before you try to change it
Find the part of you that is rejecting another part, step back from both, and let the rejected one be there as it is.
- Find what a subpersonality needs, not just what it wants
Look past a part's demands to the need underneath, then look for an acceptable way to meet that need.
- Help two conflicting subpersonalities cooperate
From the observer's seat, let two opposed parts each state their need, then work out a shared arrangement.
- Train your will with small tasks that have no other purpose
Choose one small, ordinary task you would rather not do, and do it the same way each day for about a week.
関連する概念
- シャドウワーク
見過ごしてきた自分の一部と向き合う
- 内的家族システム（IFS）を実践的に理解する
パーツのモデル、その背景にあるメカニズム、そして発展途上の証拠基盤への正直な見方
- Voice Dialogue: Meeting the Selves That Run Your Life
Hearing the pusher, the pleaser and the critic in their own voices, so they stop running you unnoticed
- 文脈としての自己(観察する自己)を実践に活かす
自己物語から、常にすでにそこにある視点へと一歩下がる
- Inner Relationship Focusing: Being With the Parts of You That Feel
Saying "something in me", keeping it company, and hearing what it does not want