• Before you start writing: Be absolutely truthful - write true facts about that experience, write emotions you felt during that experience and emotions you now feel about that experience, include all links related to the event no matter how small it seems - to people, to different goals you have, to a memory, etc.
• Once you begin writing, write continuously without stopping. Don’t worry about spelling or grammar. If you run out of things to say, simply repeat what you have already written. Keep writing about the topic until the time is up.
• Duration of each journal session: 15-30 minutes. Afterwards Introspect on what you feel and how you feel and what are the sensations you are feeling.
• It is a four day writing program. (Choose a topic beforehand and write on it each day)
• Choose the most difficult experience (memory or trauma) of your life. (Do not categorize and process multiple events at once, process each event individually however you can make associations)
• If you feel that you cannot write about a particular event because it would be too upsetting, then don’t write about it. Just write about events or situations that you can handle now.
• It is common for people to feel somewhat saddened or depressed after writing, especially on the first day or two. Know that this is completely normal if this happens to you.
• Special Note: Use Double Disassociation to make the event lose power (Unlimited Power - skip if new)
• Set a time where you will have enough time later to recollect your thoughts to get back into your day without issues. (Wim Hoff Breathing, NSDR, etc.)
• Re-visiting of trauma helps structure it better so you can process it better and in turn it affects you less.
• The objective of writing is to write for yourself, to let yourself know what you have been trying to avoid.
• Special: Justify to stop doing whatever issue had caused you to behave a certain way. Ex: I'm not that kid who XX.
• Review: Not immediately but after a week to see the types of words you used in each entry.