This is one of my favourite strategies to use to help make sense of situations that are triggering me.  In essence, I ask my observer and director characters (Episode 6) to come in and shine. 

Reflecting on situations without emotional entanglement or judgement a lot of data can be collected, and interpreted for more accurate interpretation.  The upside - 

Sound good?

It takes time and practice. I will also encourage you to seek professional help to navigate through and objectively reflect in this manner.

If big emotions come up and you are triggered, tap it out, journal, or yell into a pillow.  Get into nature, forgive yourself and hold space for yourself to feel and heal.  Ask your judgmental voice to talk with you, but not to judge, explain their take on what and why you are feeling the way you do.  Encourage yourself from a loving space, if you can, what you might say to your best friend.  

This episode is not therapeutic advice, and listening to this episode you are taking the responsibility for the process, outcome and reactions you may experience