Sometimes clients come to session with seemingly unrelated topics, scattering them around us like an unassembled jigsaw puzzle or quilt pieces. They share in this manner when there is overwhelm and high distress because the distress level is not allowing the brain to fully function.
If we look at the surface of what has been shared it can feel unrelated. But much like the back side of a jigsaw puzzle or an assembled quilt – if we pull the pieces together and flip it over there is one solid theme/color. What at first seems random – can at a distance, with a new perspective, become clear.
One way to identify what is hidden under the surface is to have someone listen, since they are not in the sludgy waters of the distress they have their full brain capacity. If you are wanting to discover the underside on your own you could try a journal exercise.
Start journaling by briefly listing the things troubling you – keep it simple, a bullet point list of the topics/emotions. Then pause do a mindful action that returns you to a sense of calm – such as diaphragmatic breathing or looking around and naming 5 things you see. Return to your journal and look for patterns, such as:
what is a core belief about yourself that runs through all or most of the topics
what do you believe about the world or others that contributes to all or most of the topics
what fear is present in all or most of the topics
Summarize what you notice at the end of the journal entry. If you find you are unable to gain clarity, it might be helpful to set it aside and look at the list the next day or in a calm moment. If you’re still struggling to identify what is at the core, consider sharing with a trusted person to get their thoughts.
After you do this journal entry a few times, you might become aware of bigger themes that exist in your life. With this awareness you can then choose acceptance or change. Sometimes just knowing that there is a pattern is enough to improve your experience. And other times we might decide to gently look towards revising the inner beliefs and fear stumbling blocks that are in our lives.
Navigating Today 