Integrative Journaling Basics

I use this Integrative Journaling process to teach and develop self-soothing and emotional regulation skills in therapy with clients, as well as online courses such as thawing childhood abandonment issues.

With integrative journaling or any other similar parts-oriented process, when we connect our here-and-now adult self with an inner child, a neural network in our left brain is actually communicating with a memory Network in our right brain. I call these memory networks sentient memories because they are not just static recordings of the past. They are much more sophisticated than that. We can communicate with them as if they are living subpersonalities that can communicate in real-time.

This is important because when we connect one network with another, we must open up a channel to do that. The channel is actually a new neural pathway connecting one network to the other. The more we use the pathway the stronger those connections become. This is the primary goal of therapy and recovery ~ it’s called integration. It's the process of integrating fragmented parts of self that were previously trapped in the past, with our self-actualizing adult self and that’s called healing.

Download Basic Integrative Journaling Process

Download the PDF document at the bottom of this page for instructions and tips on using the Basic Integrative Journaling process. To dive deeper and target specific present-day challenges, I have included the lessons below for each of the 6 stages of human development from birth through young adult stages.

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Stage 1 ~ Infant

Trust vs Mistrust

The Communication & Daily Dialog exercise in the PDF below will help the Adult self separate further from this ego-state or part of you by helping you determine their likes and their dislikes. It also gives your younger self a chance to ask you questions. In this way, the adult and child begin to develop a healing and healthy relationship. Using the Sanctuary and Resources for these exercises, go inside and imagine having a conversation with your child within. Record the conversation in your journal. As the name implies, this can become a “daily dialogue” if you choose.

There are also several exercises in the document below to help you explore this stage of development in greater depth if you so choose. They are not required but you and your therapist will benefit from taking a look. Here is a list of the exercises:

• Self-Assessment & Journal Questions
• Outcomes Diagram for this stage
• Create a Nurturing and Protective Part exercise
• Daily Dialog for “Getting to know this part”
• Tip: Use the Sanctuary and Resources for these exercises

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Stage 2 ~ Toddler

Autonomy vs Shame & Self Doubt

The Communication & Daily Dialog exercise in the PDF below will help the Adult self separate further from this ego-state or part of you by helping you determine their likes and their dislikes. It also gives your younger self a chance to ask you questions. In this way, the adult and child begin to develop a healing and healthy relationship. Using the Sanctuary and Resources for these exercises, go inside and imagine having a conversation with your child within. Record the conversation in your journal. As the name implies, this can become a “daily dialogue” if you choose.

There are also several exercises in the document below to help you explore this stage of development in greater depth if you so choose. They are not required but you and your therapist will benefit from taking a look. Here is a list of the exercises:

• Self-Assessment & Journal Questions
• Outcomes Diagram for this stage
• Create a Nurturing and Protective Part exercise
• Daily Dialog for “Getting to know this part”
• Tip: Use the Sanctuary and Resources for these exercises

If you enjoy this session and would like to support my work to keep it free...

Stage 3 ~ Preschooler

Initiative vs Guilt

The Communication & Daily Dialog exercise in the PDF below will help the Adult self separate further from this ego-state or part of you by helping you determine their likes and their dislikes. It also gives your younger self a chance to ask you questions. In this way, the adult and child begin to develop a healing and healthy relationship. Using the Sanctuary and Resources for these exercises, go inside and imagine having a conversation with your child within. Record the conversation in your journal. As the name implies, this can become a “daily dialogue” if you choose.

There are also several exercises in the document below to help you explore this stage of development in greater depth if you so choose. They are not required but you and your therapist will benefit from taking a look. Here is a list of the exercises:

• Self-Assessment & Journal Questions
• Outcomes Diagram for this stage
• Create a Nurturing and Protective Part exercise
• Daily Dialog for “Getting to know this part”
• Tip: Use the Sanctuary and Resources for these exercises

If you enjoy this session and would like to support my work to keep it free...

Stage 4 ~ School-Aged

Industry vs Inferiority

The Communication & Daily Dialog exercise in the PDF below will help the Adult self separate further from this ego-state or part of you by helping you determine their likes and their dislikes. It also gives your younger self a chance to ask you questions. In this way, the adult and child begin to develop a healing and healthy relationship. Using the Sanctuary and Resources for these exercises, go inside and imagine having a conversation with your child within. Record the conversation in your journal. As the name implies, this can become a “daily dialogue” if you choose.

There are also several exercises in the document below to help you explore this stage of development in greater depth if you so choose. They are not required but you and your therapist will benefit from taking a look. Here is a list of the exercises:

• Self-Assessment & Journal Questions
• Outcomes Diagram for this stage
• Create a Nurturing and Protective Part exercise
• Daily Dialog for “Getting to know this part”
• Tip: Use the Sanctuary and Resources for these exercises

If you enjoy this session and would like to support my work to keep it free...

Stage 5 ~ Teenager

Identity vs Identity Diffusion (Confusion)

The Communication & Daily Dialog exercise in the PDF below will help the Adult self separate further from this ego-state or part of you by helping you determine their likes and their dislikes. It also gives your teenage self a chance to ask you questions. In this way, the adult and child begin to develop a healing and healthy relationship. Using the Sanctuary and Resources for these exercises, go inside and imagine having a conversation with your child within. Record the conversation in your journal. As the name implies, this can become a “daily dialogue” if you choose.

There are also several exercises in the document below to help you explore this stage of development in greater depth if you so choose. They are not required but you and your therapist will benefit from taking a look. Here is a list of the exercises:

• Self-Assessment & Journal Questions
• Outcomes Diagram for this stage
• Create a Nurturing and Protective Part exercise
• Daily Dialog for “Getting to know this part”
• Tip: Use the Sanctuary and Resources for these exercises

If you enjoy this session and would like to support my work to keep it free...

Stage 6 ~ Young Adult

Intimacy vs Isolation

The Communication & Daily Dialog exercise in the PDF below will help the Adult self separate further from this ego-state or part of you by helping you determine their likes and their dislikes. It also gives your young adult self a chance to ask you questions. In this way, the adult and child begin to develop a healing and healthy relationship. Using the Sanctuary and Resources for these exercises, go inside and imagine having a conversation with your child within. Record the conversation in your journal. As the name implies, this can become a “daily dialogue” if you choose.

There are also several exercises in the document below to help you explore this stage of development in greater depth if you so choose. They are not required but you and your therapist will benefit from taking a look. Here is a list of the exercises:

• Self-Assessment & Journal Questions
• Outcomes Diagram for this stage
• Create a Nurturing and Protective Mentor exercise
• Daily Dialog for “Getting to know this part”
• Tip: Use the Sanctuary and Resources for these exercises

If you enjoy this session and would like to support my work to keep it free...