Worksheets

DID/OSDD Symptom Management

  • CPTSD/DID Symptom Checklist
  • Dissociation Log:  A log to help the host identify throughout the day what level of dissociation s/he is facing.  If the host notices blank spots on the log at the end of the day, it may be indication that another part was forward and the host had amnesia.
  • Grounding Log:  A log similar to the Dissociation Log to help the host identify what type of grounding to use during the day.  Includes a list of grounding techniques to choose from.
  • Grounding Profile Checks:  For those who are not grounded enough to use grounding techniques, doing profile checks is a simple, structured alternative worksheet to help the person learn (or get back into) grounding.
  • Before-During-After (BDA) Plan:  A helpful tool if your system anticipates an upcoming event that may cause a flood of emotions, dissociative symptoms, or safety concerns.
  • Boxes of Control:  A useful skill when we are feeling helpless, to remind us what choices are in our hands, and what actions we can take.
  • Dial Down: A guided imagery technique which can be used for emotional flashbacks or body memories.  Allows the survivor to “dial down” the stress or pain to a level that is manageable.
  • Fick the Pea:  A guided imagery technique for painful body memories.
  • Healing Pool/Healing Light:  A guided imagery technique for emotional distress or body memories.  For systems that find water/pools triggering, try Healing Light.
  • Past versus Present:  A worksheet to help systems identify what emotions, thoughts, or body sensations are from the past and what is actually in the present.  Once separated, we can find ways to regain stability.
  • Anchors – A key grounding skill.  Especially useful for child parts who have trouble staying present.

Internal Communication

Journaling

  • Cluster Journaling:  A journal technique particularly useful if you or a part is overwhelmed with what you are trying to write about.  Information does not have to be linear.  It can spread sideways or whatever seems natural.  Some people even get creative, using different colors, shades, etc.
  • Levels of Journaling:  A description of the different types of journaling, so survivors can determine which is the most safe approach given their current symptoms.  Journaling is only effective when the most safe approach is chosen.