How to Use Sticky Notes to Make Your Life Easier
I love sticky notes. I think they are one of the greatest inventions of all time.
I use them everywhere. Right now, in my office, I have at least 10 that I can see in front of me, and another dozen or so more scattered around the room. I’m a bit crazy about them.
If you have a mental illness, sticky notes can be a real lifesaver. By using them, you can leave yourself important little messages that will be right there when you need them. I think that once you start using sticky notes to manage your life, you’ll wonder how you ever got by without them.
So grab a pen, and a pad of sticky notes, and lets go.
Use Sticky Notes to Manage Dissociative Identity Disorder
If you or someone you know suffers from Dissociative Identity Disorder (DID), sticky notes can be a huge help. One great way to use them is to write down your Body’s (or your main Big’s) information, like their name and phone number, their therapist’s number, and any other info they might need. Some people also find it helpful to write down their alters, but this can be confusing, especially if some of your alters are littles. Stick the sticky note in an easy-to-find place like the bathroom door or on your computer monitor.
Use Sticky Notes to Survive Flashbacks
If you suffer from PTSD and you are experiencing flashbacks, sticky notes can be very handy. One trick I used was that I would write “It Isn’t Really Happening” in big red letters, and stick the note somewhere where I could always see it. It gave me something to focus on. Some other people I have talked to write little poems for themselves, or have little lists of things to do in the event of a flashback, such as Grounding Exercises. Write down whatever works for you, but try to keep it simple and powerful.
Use Sticky Notes to Manage Trauma
Sticky notes can also be used to manage other trauma symptoms besides flashbacks, such as panic attacks and anxiety. Write down a description of a scene where you feel very safe. For me, I think of battleships as being safe, so I wrote down a short description of being on a battleship; listening to the sound of the waves, the noise from the crew doing their jobs, the smell of the sea, etc. Whenever you feel a panic attack or an anxiety attack coming on, read through the sticky note and try to imagine yourself in your safe place.
Use Sticky Notes to Control Your Depression
When I was doing Cognitive Behavioral Therapy (CBT) for depression, I had to remember a whole bunch of “mood reminders” as I was learning how to process and interpret my moods. This is another great use for sticky notes, and you don’t have to be in CBT to do it. Pick a mood that you have trouble with, and write down a couple of questions for yourself about the mood. For example, if you have anger problems, write down questions like: why does this situation make me angry? Is anger the appropriate response? Is there something about the situation that I don’t understand, or are there facts of which I am unaware?
Then, when you feel the negative mood coming on, grab your sticky note, read the questions, and ask them about whatever situation is bring on that mood.
Use Sticky Notes if You Are an Assault Victim
If you are an assault victim, you will be troubled by feelings of self-blame and self-doubt. Here’s a little trick that worked for me. Write “IT WASN’T MY FAULT” on a sticky note, and put it somewhere where you will be able to see it all day. Whenever you look at it, remember to repeat that it wasn’t your fault. It works.
Use Sticky Notes to be Inspired
I love quotations. I’ve got dozens of them stuck up in my office (that’s what’s on all those sticky notes.) They are like little bites of wisdom.
Great quotations can be very inspiring, so if you find one that you like, write it down and stick it up on your wall. A little inspiration is a good thing.
If you have any inspired ideas on how to use sticky notes to make your life easier, please share it in the comments. Off to to the stationary store!
Life Living Personal Growth
Janet Grace Riehl responds:
Posted: March 22nd, 2007 at 12:20 pm →
Scott,
What practical and fresh ideas you have! Thanks for the work you’re doing in this field, being honest and really funny as well as useful.
Janet Riehl, author, “Sightlines: A Poet’s Diary”
http://www.riehlife.com
Nathan Briggs responds:
Posted: March 23rd, 2007 at 7:38 am →
Interesting ideas Scott, who knew that an accident in a 3M lab would turn out to be so useful? I already have some inspiring quotes printed up on the walls but I’m going to add some more.
It’s going to be really helpful for me to follow your idea of putting up CBT questions in an instantly viewable place to help reprogram thinking patterns, this is one idea I’m going to implement right away.
Thanks Scott!
iamscared responds:
Posted: March 31st, 2007 at 3:45 am →
I don’t use many paper sticky notes, but I am obsessed with the StickIt freeware (http://www.softpedia.com/get/Office-tools/Diary-Organizers-Calendar/StickIt.shtml) - just like post it notes but on your desktop (which is helpful for people like me who get overwhelmed by pieces of paper that seem to be getting lost all the time). It had never occurred to me to use them in this way - thanks for the ideas.
Mrs. Micah responds:
Posted: August 30th, 2007 at 10:53 am →
Thanks for that post. I just wrote “CBT” on a sticky which I stuck on my work computer. As a receptionist, I felt awkward making it more specific. I worked through Feeling Good with my therapist. Now I try to remember to use it even though I’m a bit “saner” now.
P.S. iamscared, that’s a cool suggestion about computer post-it software. I’ll have to look into it.
Andy responds:
Posted: March 6th, 2008 at 10:10 am →
Many people, including myself spend a LOT of their time in front of a PC, for work, for research, for pleasure. So the digital route is definitely the way to go as ‘iamscared’ stated - it’s also a lot less messy so to speak!
My personal favorite sticky note program is one called HottNotes - which is available from: http://www.hottnotes.com/ . It’s also freeware, so won’t cost you a penny and is very easy to use, has quite a lot of useful features, and looks good doing it!
Pete responds:
Posted: August 3rd, 2008 at 2:48 pm →
Thank you for your post ( it ! ).
There are some great ideas here for using sticky notes within psychotherapy - I particularly like the suggested use for Assault Victims and for Anxiety Treatment / Trauma Management. And, before coming across the posts by iamscared and Andy I was completely unaware of the sticky notes software programs.
To be honest, I’ve only ever used them really as book marks, for leaving notes/messages for people, and for shopping lists. Looks like I need to be thinking outside the box some more!