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Externalizing the Problem
Instead of "I am depressed", say "depression visits me" — problem loses grip.
Goal
Separate self from problem by naming it as separate entity.
Steps
-
1
Identify problem (depression, anxiety, addiction).
Expected Outcome
Immediate
Space between you and problem.
Evidence base
School: Narrative Therapy
Founders: Michael White (1990)
White — Externalizing Conversations.
Keywords
#externalizing#white#narrative#مشكلة#problem#فصل#separation#تسمية المشكلة#naming-problem#فصل الذات عن المشكلة#self-problem-separation#اكتئاب يزورني#depression-visits#كيان منفصل#separate-entity#قبضة المشكلة#فصل الهوية عن المرض النفسي#رؤية المشكلة ككيان منفصل#problem-as-separate-entity#أعط المشكلة اسمًا وشكلًا#give-problem-a-name-and-shape#أنت لست أنا ماذا تريد#اسألها ماذا تريد#ask-it-what-it-wants#شخصية منفصلة تُسمّى#a-named-separate-character
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 app.
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