SENSORY SPLITTING
Have you heard of this?
If not, I am here to fill you in on WTF Sensory Splitting is and walk you through an exercise on how to do it.
What is Sensory Splitting?
It is separating out of different physical sensations. It is particularly useful in chronic illness, especially broad physical symptoms like pain or fatigue.
Try It!
Try this exercise whenever you are having physical discomfort that turns into negative emotions and thoughts that are not helpful. Let’s be real, if we have to experience physical discomfort, let’s not add the negative emotions and thoughts on top of it because that only makes it worse!
Ok, let’s get started…
Become aware of a point of discomfort in your body. Begin to focus on it and break it down.
Is it tingling? Is there pressure? Is it hot or cold? Burning? Numbness? Throbbing? Deep pain? Describe it as best you can. You are basically being a curious George and trying to learn and uncover the most you possibly can about what you are experiencing.
Stick to facts only! It’s not unbearable tingling. It’s tingling. There is no need to add emotionally charged words to it.
Notice if the sensations come and go in intensity. How intense is it? What does it ebb and flow between?
This shows you that these sensations come and go in varying intensities. And it reminds you that they are not permanent. They change. And, you have gotten through the super fucking intense times and you will get through them again.
Think about what you need in that moment to treat yourself with kindness and compassion. Pretend your bff is experiencing all these things. How would you comfort them and treat them with compassion? What would you say? Say that to yourself.
For me, that looks like…Yes, I have a deep pain and pressure in my legs. I’m frustrated with my body, even though it is doing the best it can and that is okay. I know this will pass like it has before.
Feel the tension release by being bffs with yourself and practicing self-compassion.
What are the benefits?
It differentiates the physical symptom you are experiencing into smaller parts, which helps you see that an entire block of pain (for example), is actually many smaller, constantly changing sensations. This makes it less consuming and intimidating.
And, since the smaller sensations are constantly changing, it allows you to see the transient nature of physical symptoms. Potentially showing you that symptoms will ebb and flow, and that you can get through this current bout.
Lastly, it reminds you to treat yourself with care and compassion which releases the stress associated with these symptoms.
I hope this helps separate the physical discomfort of having a chronic illness from the emotions and thoughts that arise because of it!
