Guide: Body Focus, Communication, Memory

December 9th 2015 Blogging Meme Post - communication, and memory tricks and tips we 
use for headmates who are dissociative, have poorer communication skills and/or are 
sensitive to time-weirdness (spawned from a discussion between lb_lee and I believe 
dreamer_marie during LB's livestream on Sunday December 6th 2015 wherein they 
attempted to ask advice about dissociation stuff and I kept having internet fail, also part of 
a backlog of things we've wanted to write since our 2011 FONSFAQ on 
Note: take all these things with a grain of salt. These are things we use, they might not 
necessarily be the same things that work for other people. 

Body Association Tools
two stick figure images: the top one with an explanation of Energy Swipe has two stick figures one with its hands up on a wall in police frisk pose and the person behind it with their hands on the back of their head; the bottom one labeled Feet Sandwich has a picture of a stick figure on a chair crossing one of their legs over their lap in a 4 shape. THe close up doodle shows a rough sketh of a foot with two dots marking hands on the top and bottom of the foot to show where hands should be

These are two techniques we learned from bodywork classes though they work even if you 
don't have the energy skills. 

Energy Swipe: (note: I'd suggest only doing this if you have someone you trust for 
safe-touch, but it's extraordinarily effective)
Person to be swiped stands with hands against a wall. Swiper starts at either the top back of 
the head OR the shoulders (depending on person's comfort level), and then with firm but 
not too heavy pressure, drag your hands down the back, shifting to the sides at the hips and 
then down the legs and off the feet.

Feet Sandwich: 
If possible, cross your leg so that the foot to be sandwiched makes the crossover of a 4 
shape. If you can't cross your leg or for example you are in public wearing a skirt, you can 
also use a stool or a chair or a porch step (you just want the bottom of your foot to be more 
easily reachable by your arms). Put one hand on the bottom of the foot. Put the other on the 
top. Hold while breathing. Repeat on the opposite side. 

a brunette girl with glasses and long hair in a braid wearing a turquoise turtleneck and a purple beaded necklace purse has one hand on their upper chest and one hand on their stomach

Anti-Stress Position: And this is a third energy technique, that also works without the 
energywork skills. It's a variation of a self-hug. Our reiki master calls it the "Anti-Stress 
Position" Put one hand at your chest over your breast bone, and the other on the stomach. 
Bonus perks is it helps regulate breathing back to diaphragm breathing because you can 
feel the difference. 

 Additional body-awareness tools we might use: 
- various textures
- pretty pictures 
- strong tastes
- steepling hands (face palms to each other and press the fingertips to each other firmly)
- that beaded pouch necklace we're wearing in the anti-stress position demo is both a tactile 
grounding tool itself AND has polished "grounding" stones in it that are also tactile 
grounding tools.

Reboot Cards 
This is a variation of a tool that's really common as a recommendation in books for systems 
who identify as having Dissociative Identity Disorder/Multiple Personality Disorder. 
Basically they're little emergency cards, though our version removes things like emergency 
contacts because we keep those in separate paper things AND our phone applications 
(which we train EVERY new fronter to use even if they're selectively mute). For us, we have 
a general card which has on the back our legal information (name, current year, our home 
address) and a note to look at the WRAP application for self-care support AND/OR 
emergency contacts.

card with the words Reboot Card for In General
Reboot Card General Back My legal name is Emma Hryniewicz. It is 2015. I live at [redacted]. For self-care support ideas and/or eergency contacts, check WRAP app on phone (blue square with white bird)

And then one for every headmate who is susceptible to various forms of dissociation/time 
weirdness. We used to keep ALL the cards in our wallet, but now that our system has for 
the most part gotten a FAIRLY regular fronting team schedule, we usually only keep the 
ones for the fronters who show up in the morning. This is the one for Honeybees (Kevin's 
system) that went into our purse today.
Reboot Card for Honeybees (front)
Reboot Card for Honeybees (back): Read General Reboot card for legal info. Our self-care tools are: Public: knit star (in purse), use notebook, steeple hands, be mindful, anti-stress position Home: hot chocolate, LK's pacifier is in ducky robe, coloring books are on coffee table Inworld: Vanessa, Earl, Betony, Peter M, Hot Chocolate

Finally, we use a lot of redundancy tactics WE DO have multiple to-do list apps on our 
phone and our schedule is ALWAYS mirrored into our google calendar, but we got this 
daily organizer at Staples when we started getting to be a much larger system fairly early in 
college and weren't doing so well on communication due to school-stress and just 
headmates's personal dissociative tendencies. It's only lasted this long because we use it 
irregularly now -- only when we know we have a crowd of dissociative people fronting or if 
our medication is messing around with our ability to communicate.
a notebook open to two pages, the left side has a to-do list, an appointment list, and a journal section; the right has a messages log

The left side is a page that has a to-do list section, an appointment book section, and a little 
journal section. The right side is a page that's for a phone message log. We usually ignore 
the priorities on the to-do list section. We use the appointment book section for 
meetings/classes on the days we use it. The journal section is used to make notes for 
provider meetings. The phone message log is repurposed to be a communication board
between headmates. Sometimes it'll have additional 
to-do lists (like today's), other times it 
will have requests such as: "Does anyone know how to snake the bathroom sink drain?" or
"Can someone else please schedule our upcoming doctor's appointment?", and yet other 
times, it can be little doodles from the headmates who identify as nonverbal/selectively 

[Edit 09/09/2019 - Since this essay is making the rounds due to LB's kickstarter essays on How To Memory Work, I figured I should put in the source for what we call "Reboot Cards" here. We couldn't remember which book it was in, which meant we had to investigate our long file of WRAP notes to locate the book that we first learned it in! It was apparently Deborah Bray Haddock's The Dissociative Identity Sourcebook and they are called "Self-Care Cards" in the book and mentioned/described with examples from pages 224-231.]