SOOTHE Group
Supporting Ourselves and Others Through Healing and Empowerment
Week 6.3
Estimated time to complete 6.3: 20-30 mins
Multiple selves
Getting to know the multiple selves
Multiple selves is based on the idea that each of our emotions represents a different "self." This means we all have an angry self, an anxious self, and a sad self.
We'll mainly focuses on these three emotions, also known as "The Big Three," since they are the ones that usually create difficulties and lead to a bigger red circle.
However, we also have other emotions, which means we also have a joyful self, a shamed self, a guilty self, a disgusted self, and so on.
Some of these might resonate with you based off the emotions you ticked in module 6.2 of this week.
Just like in the previous exercise you did in module 6.2 on multiple emotions, the Multiple Selves exercise invites you to bring to mind an argument you had with somebody that you care about. Nothing too serious.
You'll be asked to think about each emotion, as if you were an outside observer.
It's important to understand that we are not trying to separate or divide between our "good selves" and "bad selves," but rather understand how there are multiple selves that makes navigating life so tricky.
We all have multiples selves, and it's not our fault that we do.
"The Big Three"
Let's begin by exploring "The Big Three" selves.
During these guided practices, you might like to write down some reflections in your Reflective Journal, or the text boxes if you'd like your facilitators to read them. There are some reflective prompts provided for each self. You're encouraged to also pause throughout when you need a moment to think or reflect.
First, listen to this practice below which will introduce you to The Big Three guided practices below.
We're going to start by exploring the angry self. However, you can choose a different order if you would like.
Remember, exercises are not mandatory and give yourself permission to stop the exercise at any time.
The Angry Self
Reflect...
Enter your responses in your Reflective Journal and paste them below if you'd like your facilitators to see.
1. What triggered the Angry Self?
2. What is anger worried about?
3. What is the Angry Self trying to protect you from?
4. How would you feel if you didn't have an Angry Self?
5. What does the Angry Self think about the situation? What thoughts go through its mind?
6. What do you feel in the body in this moment?
7. What does the Angry Self want to do?
8. What memories do you associate with the Angry Self? How far do they go back in time?
9. How do you usually settle or regulate your Angry Self?
10. What does your Angry Self need to settle down?
The Anxious Self
Reflect...
Enter your responses in your Reflective Journal and paste them below if you'd like your facilitators to see.
1. What triggered the Anxious Self?
2. What is anxiety worried about?
3. What is the Anxious Self trying to protect you from?
4. How would you feel if you didn't have an Anxious Self?
5. What does the Anxious Self think about the situation? What thoughts go through its mind?
6. What do you feel in the body in this moment?
7. What does the Anxious Self want to do?
8. What memories do you associate with the Anxious Self? How far do they go back in time?
9. How do you usually settle or regulate your Anxious Self?
10. What does your Anxious Self need to settle down?
The Sad Self
Reflect...
Enter your responses in your Reflective Journal and paste them below if you'd like your facilitators to see.
1. What triggered the Sad Self?
2. What is sadness worried about?
3. What is the Sad Self trying to protect you from?
4. How would you feel if you didn't have a Sad Self?
5. What does the Sad Self think about the situation? What thoughts go through its mind?
6. What do you feel in the body in this moment?
7. What does the Sad Self want to do?
8. What memories do you associate with the Sad Self? How far do they go back in time?
9. How do you usually settle or regulate your Sad Self?
10. What does your Sad Self need to settle down?
Now, we're going to see how the Compassionate Self enables us to see each emotion and how it functions. This means we bring wisdom, strength, and commitment to understand our difficult emotions.
The compassionate mind state promotes the abilities of self-soothing, which helps us in tolerating and transforming our difficult emotional states, like anger, anxiety, and sadness.
The Compassionate Self
Reflect...
Enter your responses in your Reflective Journal and paste them to the right if you'd like your facilitators to see.
1. What does the Compassionate Self wish in this situation?
2. What does the Compassionate Self think about this argument?
3. What thoughts come to mind when you take up this compassionate position?
4. Where in the body do you feel most compassion?
5. What is your facial expression like? What is your tone of voice like?
6. What does the Compassionate Self want to do?
7. Thinking back to when you or others have acted compassionately, what memories come to mind?
