Hey, I've seen that you recommended some ressources in an ask and I wanted to ask for some ressources for myself (hope that's fine) coz I'm in a similar situation, not finding a therapist, but I have pdid. And I hope to find some tips and tricks on to how... to make life easier for the alters without opening up trauma or memories. Idk strengething communication enough to then ask, what they want in this moment for examples. Like very rarely this works already and then its something like "listen to the music you liked at 13" and I mean, thats an really easy task that I felt like helped a lot. Or how to deal with conflicting wishes from different alters (right now I just don't do any of them, which feels like the worst solution).
But my connection to them is really weak and sometimes I feel like some of the alters are really closely linked to emotions/memories, like I can't communicate with them without getting some emotions or vague memories that aren't mine. But I still think it should be possible to... at least make life easier for the whole system, without going into trauma, don't you think? Do you have any ideas, ressources, tips or idk yt videos, that might be helpful?
Establishing connections with headmates without opening up cans of worms can be a challenge. When you're not in a place to address trauma, but are still needing to establish connections in order to manage the symptoms, there are a handful of things that may help. Music is a fantastic one, but definitely not the only one. Here are some other ideas:
• A system journal. This often includes invitations for others to write, weekly questions, or get to know you sections as well as life updates and knowledge to help make others feel more comfortable existing and being around
• Broad clothing options.
• Shows or media you feel attached to, or used to enjoy.
• Frequent check ins with yourself, your headspace, and your body. This could include writing how you're feeling, becoming more aware of how grounded you feel or if there are others nearby, or taking notice of how you're holding tension in your body.
• Heat mapping. This is a technique where you essentially sit with yourself, and map out where you feel other headmates in relation to yourself. Further back, behind, beside, nearby, etc. This can often be described with hot or cold language as well, which is why it's called heat mapping.
• Polls for decision making. There are many ways to do this, but apps like SimplyPlural could be very beneficial with this. If you're unfamiliar, SimplyPlural is an app for systems. You can create profiles for alters, leave messages, have group chats, log front time, and vote on created polls as individuals. This brings me to my next suggestion.
• Apps and Bots. Various apps like SimplyPlural (android and ios and pc compatible) and Mystagram (ios only unfortunately) can be very helpful and nice, allowing alters to have their own profiles and interact with each other. In addition, Discord has a very lively system community (but please be careful, I don't know your age and many system places online can be incredibly misinformed and harmful. If you are comfortable, with your age I could give decent recommendations) and finding a server or even creating a private server for yourself where you add a proxy bot such as PluralKit or Octocon which allow alters to create and speak with individual discord profiles through proxies could also be very encouraging. Good servers can also help you learn a lot and make more connections with people who understand what you're going through and could help you navigate this.
Overall, it's about creating a safe and welcoming environment for headmates so that they feel like they can truly be known. DID/OSDD/PDID/etc are covert for a reason. It takes comfort, stability, and safety to really get others to open up and be known. All of you were created out of trauma and instability irl, and being yourselves could have had very dangerous consequences. Therefore, irl still feels very unstable and scary and dangerous. Make it welcoming, and you will likely see more and know more of your fellow alters.
Best of luck, and if you need more information or tips, please don't hesitate to reach out.