MPD & Journaling - Journaling can help to establish and maintain communication and cooperation among the parts of the system. This article is a general introduction to journaling as a method of communication between members of a system. It gives tips for methods and procedures to begin to facilitate internal dialogue.

Having Inside Rules for the Good of All - This article describes the inside community meeting as an inner communication tool for multiples. It contains a list of ideas for system rules that may be helpful for all members of the group to abide by.

Internal Conference Room Ego-State Therapy and Resolution of Double Binds - This article offers a brief overview of a therapeutic technique which uses guided imagery to create an internal safe place to encourage communication between dissociated parts of the self. It lists simplified steps to applying the technique to resolving double binds and gives a case history which includes the survivor's own views of her treatment. The article specifically relates to preparing trauma survivors for Eye Movement Desensitisation and Re-processing (EMDR) but its principles could be used in other contexts. Requires Acrobat Reader.

Helping Your System Find or Make Safe Places For All Parts - This article outlines a step by step process for creating safe places inside.

Helping Littles Learn to Heal - One of the biggest problems with helping littles and teenage family members/alters is trying to undo the conditioning and confusion the abuse caused. This article explains some of the emotional needs of littles, and describes some ways that we can help our littles meet those needs, including many ideas for fun and comforting activites. There is a section at the end giving specific ideas for what to do for littles during the holidays.

About Littles - This article, originally from the DividedHearts newsletter, speaks to those multis who may be in situations where they can't buy lots of toys, play youthful games, and outwardly act like children... even though some of those within ARE children! It provides lots of ideas for things we can do for our littles that will help them heal and enjoy themselves, without being so obvious to people around us on the outside.

Helping Children Cope With Disaster - This article is specifically aimed at helping children with the emotional effects of war, in particular the 9/11 attacks. However, the information contained within can be well applied to helping littles or outside children cope with any trauma. The article explains the differences in psychological development at different stages of childhood, and how different coping strategies may be helpful for kids of different ages. It goes on to describe three coping mechanisms that adults can assist children with: emotional processing, roles and routines, and distraction.

'Multiple Personality Gift' - text of a workbook for "household management", designed to build cooperation and harmony in the system. The word "integration" is used, but in relation to this concept of cooperative effort. This could be useful for systems which have elected not to 'integrate' in the conventional sense.

System Mediation - This article describes how to set up and run a meeting of insiders in order to arrive at a solution that benefits all parties at least to some degree.

How To Conduct Successful Meetings - Part Three: Running the Meeting - The concepts discussed in this article about the dynamics and processes of outside meetings are equally applicable to inside meetings. Ideas discussed include how to prepare for and set up the meeting, different personality characteristics of participants and how to deal with them, how to keep the meeting on track or refocus it when it gets diverted, and how to arrive at decisions and consensus.

Containment/Boundaries - Caution: This article comes from a site dealing with childhood abuse issues and has general references to abuse. This article covers topics including physical distance, emotional, cognitive, time and space boundaries relative to both outside people and memories, and has numerous ideas for creating memory containers, and safe places inside and in the external environment. It contains extensive practical suggestions for safety and imagery. Warning: Some of the graphics used while not explicit may be disturbing.

Using Your Dissociative Skills In Healing - Contains specific ideas for containment and pacing of processing memories

Tips For Managing Triggers When YOU Choose to Process -
There are times when a survivor may consciously choose to work through a trigger, in order to process it and further their healing. This article contains a list of concrete things a survivor may do in order to prepare ahead of time for certain feelings that may come up while working through a trigger.

A Technique to Defer Body Memories - This article details one survivor's way of being able to keep functioning until she is in a safe place to deal with what has come up.

Dealing With Flashbacks Or Flooding - This short excerpt written by a therapist suggests making an emergency list to remind you how to take care of yourself in a crisis. It gives suggestions for activities to include on your list.

Coping with Flashbacks: Goals and Techniques for Handling the Memories - This article suggests 3 possible goals in relation to dealing with flashbacks. These goals are acceptance of a flashback's full force; control or escape. A range of techniques are outlined which can be used in varying degrees and combinations depending on which goal you wish to achieve.

Ritual Abuse - the Search for a Good Therapist - This article starts off with a potentially triggering true account of a therapist's own declaration of involvement in RA activities told in graphic detail. It goes on to discuss difficulties in finding a good therapist and gives general ideas on how to locate one. It then moves into possible questions to ask during phone and initial contacts. It ends with a caution of what to expect from therapy as well as what not to.

Therapists and Therapy: Choosing the Right One for You - This article starts off with a reminder that the one seeking services has rights as a consumer. It goes on to list attitudes and behaviors necessary in a therapist, includes a list of questions to ask candidates and questions to ask yourself after the initial contact to help in evaluation of the first session.

Finding a Therapist That Is Right For You - Questions to Ask Your Therapist - A very comprehensive listing of questions for the initial phone contact; the actual meeting including fees, availability, confidentiality, philosophy, expertise (including MPD related), crisis situations and general questions; and questions to ask yourself afterwards.

Choosing the Right Therapist - Comprehensive coverage of where to find referrals, possible questions to ask (an interview questionnaire), and signs of progress. A quite comprehensive coverage of things to look for and expect in a therapeutic relationship.

Therapeutic Relationship Review (working with female therapist) - Developed by a survivor-therapist, this review checklist covers items in development of trust, perception of empathy, boundaries, empowerment, working alliance and problem resolution. Item ratings are not statistically "normed" in any way, but are intended to highlight areas of possible relative strength or weakness within a particular therapeutic relationship over time. The version linked here is for use by trauma survivors working with female therapists. Please be sure to notice the copyright statement at the top of the page.

Therapeutic Relationship Review (working with male therapist) - version of above for use by trauma survivors working with male therapists. Again, please be sure to notice the copyright statement at the top of the page.

How to Get the Most from Your Therapy - This article, written by a clinical psychologist, starts out: "Approximately one third of all therapists consistently harm and help their clients get worse. Another third of the therapist do no harm, but they also do not help. Only one third of the therapists consistently help their clients get better!" It gives suggestions on how to maximize the possibility of finding a competent therapist who is a good fit for what the client needs, and his view of the most critical factors for successful psychotherapy. It discusses the difficulties of working within a managed care insurance system, and ends with actions for which the client is responsible in order to benefit from the work.

Guidelines For Non-Sexual Dual Relationships and Boundaries in Psychotherapy - This interesting article argues for a distinction to be made between boundary violations and boundary crossings in therapy. It suggests that while boundary violations are always harmful to the client, boundary crossings may be used as an integral part of a treatment plan and be of benefit to the client. Written for the therapist but easily accessible to the client it offers key- point guidelines and useful in-text links to further articles which support the author's position including a set of links to the ethics codes of major professional associations.

Dissociative Identity Disorder and Single Parenting - This article discusses some of the more sensitive issues a multiple may have to face as a parent, including talking to your child about sexual abuse, whether or not to tell your child you are dissociative, consistency and discipline. It is written for single parents but could be equally helpful for anyone dealing with multiplicity and raising children.

An Easy Guide to Human Feelings - Though not specifically referencing dissociation or concentrating on trauma survivors, this article explores human feelings categorized into six types - sadness, anger, scare, happiness, excitement and tenderness. It looks at why the ability to express feelings might be inhibited; outlines ways to maintain a fluidity of feelings as healthy children do and suggests that "life is best lived when each of the feelings has its normal run through bodies in the course of a day."

Anger Busters - A list of positive things to do if you feel angry. From a child's perspective, this is good for inside and outside kids as well as adults.

Dealing with Anger - This article explores destructive and positive examples of how to deal with anger. Use caution, as there are some general references to abuse and revenge as outcomes of negative anger.

Dealing with Angry Children - This article offers advice on working with angry children from the adult's perspective.

The Effects of Held-In Anger - This article begins with outlining the effects of holding in anger, then you select the "next" arrow at the bottom of the article to continue. The second portion helps the reader to identify an angry child, and the third identifies anger's key points. The article continues in this fashion, helping the reader to deal with anger and identify key concepts of anger and its affects on a person. Although not written specifically for multiples, these concepts can be applied to insiders within, and use the material to help identify angry child/adult insiders also. The material may be triggering if anger related material is triggering. Additional warning: the article's subject discussion is of a parent/child relationship that could be triggering.

Childhood Sexual Abuse and Loss: An Overview of Grief and its Complications for Survivors - This article provides an in-depth look at grief, especially as it relates to survivors of childhood sexual abuse. It breaks down the grief process into five stages and explains what one may experience during each phase, while acknowledging that the process is different for every individual. It then goes on to discuss the specific aspects of dealing with childhood sexual abuse that may make the grieving process especially challenging for survivors.

Anniversary Reactions: A Survivor's Guide on How to Cope - This is an article about how to deal with the grief that may occur on the anniversary of a tragic event. It MAY TRIGGER as it contains two graphic accounts of violent personal trauma. However it does go on to list coping skills that may help with dealing with the anniversary dates. It also contains a section on how family and friends can help. **Note** this is NOT an article on SRA anniversary dates.

Recovery From Grief and Loss - This article starts with a general discussion of grief and loss and then suggests specific steps which may be taken to help resolve these feelings. At the end of the article is a list of links specifically dealing with concerns surrounding suicidal feelings.

A Message From the Other End of the Tunnel: Reflections on Hope - This is written by a therapist who is also a survivor. She describes the hopelessness that can feel overwhelming to anyone working through healing from sexual abuse, and provides an encouraging message for survivors to put our heads down and endure, until the time comes when we are able to feel hope for ourselves.

Forgiving Ones Self-Eliminating Shame and Guilt - This article, written by a survivor, begins with a blunt editorial about shame. It acknowledges that many survivors of sexual abuse feel a great deal of shame and guilt, but points out in strong words that the abuser is the one who should be ashamed, not the abused. It goes on to describe in detail a method for survivors to use to release some of those feelings of shame and guilt, through writing a letter of forgiveness to yourself as you were as a child. *Use Caution* in viewing this article - it contains blunt talk of sexual assault, and the explanation of the shame letter could stir up many strong emotions. It is also written in second person, which may be disturbing to some people.

Healing From Shame Associated With Traumatic Events - This article explains what shame is, how it affects us, and how it can result from the experience of any kind of trauma. It discusses how to release and work through shame, through a process of learning to trust, talking to someone we trust about the things we are ashamed of, experimenting with forgiving ourselves, and keeping in mind that there is hope for recovery. *CAUTION* - this article contains a graphic story of adult sexual assault.

No, It Was Not Your Fault! - Children who are victims of abuse tend to take on responsibility for the abuse, and believe that it is their fault. This feeling of responsibility as children leads to the feelings of shame that are so common in adult survivors of abuse. This article discusses the many reasons why children feel compelled to take on that responsibility. It encourages adult survivors to understand where their shame comes from, an important step in being able to release and recover from it. This article provides some very helpful information but it *MAY TRIGGER* - it contains graphic talk of abuse, perp manipulation techniques, and a brief graphic account of animal attack.

Self-Quiz: What Do You Feel Ashamed About? - Most of us have to deal with shame of one sort or another. This contains a list of questions to help us get more in touch with our feelings about ourselves, and understand better the shame we may feel. It goes on to explain that acknowledging our own feelings of shame, and perhaps sharing them with people we trust, can help to relieve the burden of those feelings. It also suggests imagining life without shame as a technique for healing. *Use Caution* in reading this article - the questions in the quiz are very personal and are likely to bring up unpleasant feelings about yourself. Be sure you are prepared for such feelings before you follow this link.

Self Destructive Behaviors In Women - This article is heavy in its description of types of physical and nonphysical self-destructive behaviors that women may possibly engage in. It also details avenues of recovery and growth which women may become involved in. Readers should definitely approach this article with caution due to the nature of its descriptive content.

Dealing With Disabilities - This pamphlet discusses the definition and impact of disabilities. It lists many resources where assistance with housing, financial, medical and legal problems may be found. It also gives helpful hints on interacting with a disabled person.

Setting Personal Boundaries- Protecting Self - This article begins by describing what personal boundaries are. It then continues about why it is important to have them. The article then continues with a thorough and descriptive overview of ways to set and then to protect our personal boundaries. The article also addresses how these changes in setting our boundaries will affect our current relationships with our friends, our partners, and ourselves. Warnings: The article talks about feelings and asserting oneself, this could be potentially triggering to some individuals. However, there are not any graphic accounts of abuse or abusive situational recollections describing lack of assertiveness.

Setting Boundaries - This article begins by explaining what a personal boundary "line" is. It then continues on by describing what five steps to take when someone behaves inappropriately towards you. Warnings: There is not any highly triggering material contained in the article. However, if being somewhat assertive makes you uncomfortable... the article does suggest assertiveness when following the steps mentioned above.

Boundaries - This article discusses what boundaries in relating to others are and some barriers to developing healthy boundaries.

Twelve Valuable Steps to Raise Your Self Esteem - This article describes 12 activities to practice to help build high self-esteem.

Self Image - This author discusses the importance of self-image and discusses the importance of visualization (including questions for the reader to answer for him/herself), factors that inhibit positive self-image and concrete suggestions for overcoming and moving beyond them. There is one very brief general spiritual reference on page 2.

Self Assessment - This article is specifically about developing a positive self-image and presentation for job searches, but much of what it says is applicable to helping to realize personal assets and improving self-image in general. It lists specific activities that can help develop a positive self-image, and discusses ideas for knowing one's self and taking inventory of skills, strengths and experience.

True Friends - One individual's comments on what it means to be a friend, with a focus on the fact that two people don't have to be exactly alike in order to be friends.

Assertiveness Training - This is a free online course consisting of five segments about how to develop self-assertiveness, including learning the importance of nonverbal signals in speaking up for yourself, learning the difference between assertiveness and aggressiveness and learning to negotiate from a position of mutual respect.

Assertiveness - This article covers topics including what is assertiveness, selfishness and aggressiveness, what assertiveness will not do, and specific techniques for assertiveness.

Tools for Personal Growth On Becoming a Risk-Taker - This article is a great interactive tool for the reader to learn and understand the following: what risk-taking is, what some road blocks to risk-taking are, what not being a risk-taker results in, and what the steps to becoming an effective risk-taker are. This article may be potentially triggering because of the nature of the self-involvement and process of the questioning.

Learning to Negotiate - This article starts out "Often in your life you will have disagreements and conflict with the people around you. If it has gone on for a while it is likely that you are pretty mad by the time you get to negotiate and the first rule is to keep your temper." It goes on to give six basic, easy to remember points essential to successful negotiation. These can be used inside as well as outside.

The SEVEN CHALLENGES - A Workbook & Reader About Communicating More Cooperatively - This article lists seven techniques to improve communication and guide your conversations in directions that are more satisfying for both you and your conversation partners. It offers the opportunity to download for free as a PDF file or MS Word document the workbook with fuller explanations and exercises to assist in learning and implementing the challenges.

Ineffective Communication - This article describes common causes of poor communication and how these can be overcome. It also includes a few tips for improving communication at the end. While the article is discussing interpersonal communication, the same principles can be applied to inner family communication. This article is written specifically to counselors for their use in assisting clients in improving communication. When the page first comes up, it will appear to be only an index. Scroll down to get to the text of the article.

Communication Barriers and Fallacies - This link lists in outline form various types of communications patterns and thinking which can lead to problems analyzing situations and discussing them with others. Although it does not specifically reference the context of the communication being discussed, the fallacies outlined are applicable in both internal, computer and live 3D world communication.

Discover the Work You Were Born to Do - This short article offers 20 self-assessing questions designed to help identify interests and skills that will lead you in an appropriate career direction.

Developing a Spending Plan - This article explains how a spending plan can benefit a household. In addition, this article walks the reader through creating their own spending plan in a series of 5 steps. It provides a link to a printable worksheet and also provides detailed and user friendly examples.

Taking Control of Personal Finances - This is an excellent article written by a survivor of sexual abuse. She explains very well the variety of reasons that survivors may have a particularly hard time managing our personal finances. She then gives concrete, detailed techniques for overcoming those specific challenges that we face, and describes the emotional benefits achieving control over our personal finances can provide.

Bill Paying Methods - This article discusses the pros and cons of different bill-paying methods - paying by mail, telephone, or online. It also lists a few things you need to be aware of if choosing to pay bills online or by telephone.

Your Checking Account - This article, after a brief editorial about the problems ATM cards can cause, gives a list of tips for keeping track of your checking account and avoiding overdraft fees.

How to Reorganize Your Time - This article offers many helpful suggestions on time management. It is from the perspective of a home-based business, but the tips included are good for all situations - just skip the first two paragraphs.

Organize Your Time - A short list of time-management tips plus places to go for more ideas.

Minding Your Manners. But We Don't Want You to Forget Your Manners - Here's a reminder of the top 10 etiquette mistakes in dining.

Etiquette - This article covers some basic topics including introductions, tipping, invitations and dining etiquette. It covers common situations with up-to-date advice.

Laundry Tips - This article does not contain general information for doing laundry. It is however, composed of tips for removing stains, ironing, and how to wash uncommon and odd shaped items. The article does contain a portion on how to remove blood stains and may be triggering. However, if you skip past the first paragraph, it is not mentioned again.

The Clutterer Within: Change Begins With Me! -
This is a lighthearted look at the personal traits that cause us to end up with cluttered houses. It describes several personality types: the Hoarder, Deferrer, Rebel, Perfectionist, and Sentimentalist. It explains what makes each one end up with clutter, and how each one can overcome it. This article is not written specifically for multis and it may be a little strange to read about the cluttering "personality types" in this way. On the other hand, it may make this article all the more appropriate for multiples who have several of those types within!

Home Maintenance Checklist - An extensive list of cleaning and home maintenance details that may get overlooked on a day to day basis.

How to Declutter - This is part of the excellent FlyLady site on household cleaning. This page gives a step by step lesson on how to go about "decluttering" a particular area of your house - and maybe even enjoy it.

Flylady's Detailed Cleaning Lists: Zone 1-5 - Step-by-step lists of things to do in cleaning each "zone" of your house. There are specific lists for the Entrance, Front Porch, Dining Room, Kitchen, Bathroom, Guest Room, Children's Bathroom, Children's Bedrooms, Office, Laundry Room, Master Bathroom, Master Bedroom, Closet, and Living Room. This application requires Adobe Acrobat.

Latest Research Findings Shed Light on Multiple Personality Disorder - This brief press release of November 2001 describes Australian research which compared the brain wave patterns of multiples with those of actors who role-played being multiple. The research results suggest that EEGs could provide physiological evidence for the authenticity of DID and could even be used for diagnosis.

Childhood Trauma and Dissociation in Adulthood - This is a brief report about some research that confirms the correlation between abuse in childhood and adult dissociative experiences.

What Can Happen to Abused Children When They Grow Up -If No One Notices, Listens or Helps? - Not specifically about dissociation but is a useful listing of statistics from the research literature which gives an overview of the adverse effects of childhood abuse in adulthood.

Child Abuse and Multiple Personality Disorder - This article gives a brief overview of DID. It includes symptoms, possible causes, and methods of treatment. It also discusses recognizing DID in childhood and the incidence of DID survivors perpetuating the cycle of abuse. Finally, it does discuss integration as the goal of therapy, without recognizing more current thinking of alternative successful outcomes of therapy. An interesting, easy to read article with some controversial aspects. Caution: frank, specific discussion of types of abuse.

MPD/DID: A Thesis, Written by a Multiple - This follows the history of diagnostic criteria for DID from DSM-II through DSM-IV, along with Ross' findings on etiology and differential diagnosis from schizophrenia, and a synopsis of treatment modalities. There is also a bibliography.

Please also check out the Neighbors section of MM. Personal survivor homepages containing individual stories and many additional articles and sites can be found there.