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Externalizing the Problem

“Externalizing the Problem” is a short 10-minute practice from Zayenha Practice in the Psychological domain. Instead of "I am depressed", say "depression visits me" — problem loses grip. Immediate effect: Space between you and problem. You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.

Instead of "I am depressed", say "depression visits me" — problem loses grip.

10 min Intermediate

Goal

Separate self from problem by naming it as separate entity.

Steps

1

Identify problem (depression, anxiety, addiction).

3 more steps locked

Expected Outcome

Immediate

Space between you and problem.

Evidence base

School: Narrative Therapy

Founders: Michael White (1990)

White — Externalizing Conversations.

Frequently asked questions

How long does "Externalizing the Problem" take?

This exercise takes about 10 minutes, practiced solo in a Written reflection format.

When will I notice the effect of "Externalizing the Problem"?

Space between you and problem. In the short term: You handle it as not-you.

Is "Externalizing the Problem" evidence-based?

Yes — it draws on Narrative Therapy (Michael White (1990)). White — Externalizing Conversations.

Is "Externalizing the Problem" suitable for beginners?

Its difficulty level is: Intermediate. No external tools required — it can be practiced directly inside the platform.

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Interactive practice locked · 3 more steps locked

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