The Importance of Journaling to Manage DID

April 21, 2020 Krystle Vermes

I think one of the most important tactics you can learn as a person living with dissociative identity disorder (DID) is journaling. Although it may seem like a relatively easy concept, many people take journaling for granted amidst the other options to manage the condition, such as meditation and exercise.

Journaling is an important tactic for those living with DID because there is constantly an internal dialogue happening. I know that in my daily life, I have numerous conversations with my various personalities, and it can be hard to keep track of what everyone is saying. Journaling streamlines the listening process by allowing each personality to take a turn writing out feelings, wants and needs. From there, I can reflect on everything I’ve written, and gain a greater understanding of what has to be done to take care of my personalities.

But how do you start journaling if you’ve never done so to manage your thoughts before? Here are a few tips you can use to work out your own internal dialogue, whether or not you are living with DID.

How to Journal for DID

To begin journaling for DID, it’s important to clear your mind and prepare to let it all hang out. For this reason, it might even be a good idea to meditate beforehand or incorporate some other grounding techniques to get yourself in the right position to start.

As you start to jot down your thoughts, don’t stop to erase or correct anything you’ve written. Allow everything to flow freely onto the page, and don’t worry about small aspects of the writing, such as word usage, margins, and even sidenotes you jot down for yourself.

When you’re finished, take a step back from the journal and come back to it, even if you only give yourself a few moments apart from it to collect yourself. As soon as you’re ready to take a look at everything you’ve written down, make sure you approach the journal without any judgment. Try to remember that these are your internal thoughts and feelings, and there is no right or wrong way to journal.

Finally, ask yourself what you see and feel based on what you’ve read. Do you see one part of yourself yearning for answers over others? Is there any immediate action you can take to quell the fears you read on the page? What about long-term approaches; is there a game plan you can create to ultimately help your system as a whole?

Journaling is a great tactic in the toolbox for people living with DID, but it’s an exercise that can benefit anyone with internal dialogue. By taking just a few moments each day to jot down your inner thoughts, you can collectively approach your day-to-day struggles with newfound confidence.

Have you tried journaling for your DID? How is it working out? Share your thoughts in the comments.

APA Reference
Vermes, K. (2020, April 21). The Importance of Journaling to Manage DID, HealthyPlace. Retrieved on 2020, September 29 from

Author: Krystle Vermes

Krystle Vermes is a Boston-based freelance writer and editor who is dedicated to raising awareness of the importance of mental health. Connect with Krystle on LinkedIn and her website.

Bruce Pettingill
August, 16 2020 at 12:01 am

I have been keeping notes in a diary, I realised I need to do more than this and give my parts an opportunity to express themselves. I just came across your article at the right time! Many thanks for your article as this is exactly what I need to do.

Lizanne Corbit
April, 21 2020 at 2:44 pm

Journaling is such an empowering practice! I love your approach to it. Reminding us that there is no right or wrong way to journal. Your suggestion for giving it space and then coming back to notice how reading makes you feel. I think this is an aspect that most often gets overlooked but it can hold so much value and importance. Thank you for sharing this!

Leave a reply