anxiety self-management · 20 min

Two voices

Two voices offers one bounded practice step without promising a particular feeling or outcome.

Use when: self criticism, relationship worry

How the practice works

1. Read the frame Use two written columns. You can stop at any point; the critical voice never gets the final word.
2. Name the situation What is the critical voice trying to say?
3. Name the situation Answer from the part being criticised—what impact does that language have?
4. Record what you notice Let the critical position restate its concern without contempt or attack.
5. Record what you notice What do you need for the next ten minutes? Orient the room before leaving.

Primary source: Origin: Gestalt chair work · Studied as part of a wider therapy