- Theme / Agenda for the Chapter:
- π΄ Establishing a Healthy Daily Structure
- Affirmations / Quotes for the Chapter:
- π Eat Well. Move Daily. Hydrate Often. Sleep More. Love Your Body! π
- Introduction:
- A daily and weekly structure, with a balanced distribution of work, activity and leisure, is of great importance for everyone.
- Structure helps people keep track of time and of what they are doing, so they can be more attentive and able to concentrate, and less worried or confused about what comes next.
- Structure may help reduce the risk of intrusion of, or switching among, parts of the personality; it may also help reduce the risk of prolonged flashbacks or sinking into depression.
- 1. Problems with Daily Structure for People with a Complex Dissociative Disorder:
- You may start and stop a number of different tasks without finishing anything. This βstart-stopβ behavior, often due to the interference of parts, leaves all parts of you burdened by yet more unfinished business, depleting your energy further.
- Without inner communication and cooperation, the activities and plans of some parts may overlap and interfere with those of other parts of yourself.
- 2. Reflections on Developing a Healthy Daily Structure:
- Would you be willing to push just a little to do one or two activities each day?
- If you decide to develop a new structure or routine, do not criticize yourself or other parts if you are not able to keep it all the time. Just try again! You do not have to be perfect to be successful. For most people, it takes several months (and sometimes even more) to make a new routine become a more automatic habit.
- 3. Additional Tips:
- Try to go outside every day and get 15 – 20 minutes of sun.
- Try to have contact with other people at least several times a week, especially if you live alone.
- 4. Keeping Track of Time:
- 5. Developing Healthy Work Habits:
- People often have particular dissociative parts that deal with work, while other parts may be unaware of work. Some parts may sabotage or interfere with work or projects, or prefer to play instead of work. And parts living in trauma-time may become triggered by various situations at work, such as an angry or irritated boss.
- 6. Reflections on Developing a New Healthy Daily Structure:
- Consider which activities give you energy or drain you of energy. Try to cooperate with all parts of yourself to set a realistic daily pace, given your energy level and the amount of energy your activities give or demand of you.
- 7. Homework:
- a. Your Current Daily Structure:
- Describe your current daily structure and routines so you assess what is working well for you and what might need to be different. Include the approximate amount of time you spend in each of the four categories listed below. You do not have to go into detail.
- i. Work / tasks / chores / appointments / meals
- ii. Leisure and social time, for instance, hobbies, being with friends
or family - iii. Personal time for yourself, including inner reflection and
communication with parts - iv. Do nothing; that is, watch mindless TV, surf the Internet, play
video games, stare at the wall, sleep, and so on. - b. Developing a Realistic and Healthy Daily Structure and Routine:
- Now describe a realistic and healthy structure and routine that you would like to develop in the next few months. Before you begin, you may want to refer back to the earlier section on reflections for helping you develop your new structure and routine. Remember to change only one thing at a time so you will not become overwhelmed or discouraged
- Thoughts:
- Miscellaneous: