im having very severe and very distressing issues as a result of my plurality and i very urgently need some kind of advice on how to deal with it. i am not contacting emergency mental health services bc im not interested in being incarcerated, therefore i am reaching out to anyone in the community who might be able to help me a bit

i am not conscious of switching

i have a high prevalence of amnesia between parts

not in treatment/therapy for dissociation specifically (scared to)

extremely traumagenic*

i would like to know if its possible to learn awareness, or learn to be more conscious of when a switch occurs. if not possible, i really need any kind of advice on how to manage it or how to help track it Without being conscious of it happening

i probably cant learn my way out of dissociative amnesia, but if anyone has any helpful tips on managing memories, that would also be very good. i already know journalling is often recommended, but unfortunately i am not good at keeping up with this kind of thing (system has ADHD)

*this is relevant bc my current issue pertains to trauma and how literally all my alters are trauma-holding in some way. my main problem is that all my alters are frequently switching in and out of front, and every time they do they are freaking out and breaking down over their individual extreme emotions/etc and its causing issues in my relationships, bc its distressing and confusing to other people whem "i'm" acting like this

that said, something that has worked for me is to have a roughly hourly log of activities, parts, and mood. you can do this with a watch that has an hourly beep and a notebook kept on your person, an app (such as daylio) or some other system. but included should be:

Time- rough estimate is fine if you have found that youre coming back to yourself after having lost time and note when that has happened

Activity- what youre currently doing, just did, or will be about to do. where and with whom are good to include if relevant

Mood- any emotional state or general feelings that youre experiencing, including any numbness or dissociation is important as well

Parts present- to the best of your knowledge

and then the important thing with this is to start making connections, are things coming up at a certain time of day? around certain people or places? what are you feeling before and after losing time or having a flashback? noticing patterns can help you start to predict things that bring on distress

i also recomend keeping a notebook next to your bed to allow a part to write down thoughts or dreams (or nightmares) as they come up, and just generally keeping one on your person or several around different rooms of the house or car if youre in a safe living situation and its possible. this especially helps mitigate the losing track of things with adhd

It's been eleven years (wow) since the original 30 Days of DID ask meme was created, and there Still isn't one that is not largely parts-focused. So I made my own.

Some questions still pertain to parts but they are much more few and far between than the original ask meme. Answer what you want to, skip over what you don't like. This is all in the name of getting to know yourself better and sharing only what you feel comfortable sharing.

To be clear because unfortunately I have to be, this ask meme is for those with a complex dissociative disorder (so not just DID!) whose experiences with parts are inherently disordered.