How Self-Therapy Journey Works with the Challenge Capacity

Self-Therapy Journey (STJ) is an interactive web application that allows you to explore and resolve your psychological issues. You can think of it as a comprehensive and interactive set of self-help books, plus guided meditations and customized reports.


Prefer to Watch Videos?

Click here to watch a basic video on how STJ works.

Click here to watch more advanced videos on how STJ works.

Note: These videos are not tailored to the Challenge Capacity. They are general videos on STJ.
Read below for information on how STJ works with the Challenge Capacity.

The Structure of STJ

(Clicking on shaded text opens a pop-up with an explanation of the term.)

Self-Therapy Journey (STJ) has three main components: patterns, capacities, and wounds.

* A pattern is a way of behaving, relating, thinking, or feeling that is problematic for you or others, such as the Conflict-Avoiding Pattern.

* A capacity is a healthy way of functioning such as the Challenge Capacity.

* A wound is emotional pain or a negative belief that a part of you took on as a result of a harmful or traumatic event or relationship from childhood, such as Shame or Abandonment.

Each healthy capacity is linked with a problematic pattern that tends to block the capacity. It is helpful to work through the pattern first, because that makes it easier to develop the capacity. Transforming patterns into capacities is the key goal of STJ.

The Challenge Capacity is linked with the Conflict-Avoiding Pattern because that pattern tends to block it, so it is helpful to work through the Conflict-Avoiding Pattern before working on the Challenge Capacity.
In the process of working on your Conflict-Avoiding Pattern, you can also explore and heal the wounds that underlie it.

You have two choices: You can work on the Challenge Capacity along with the Conflict-Avoiding Pattern or on its own.


The STJ Process with the Challenge Capacity and the Conflict-Avoiding Pattern

Here are the stages you go through in working on your Challenge Capacity as part of the Conflict-Avoiding Pattern:

Stage 1 - Pattern
You explore your version of the Conflict-Avoiding Pattern, understanding how you act, think, and feel when this pattern is activated. And you learn about the underlying fears and other motivations that drive your Conflict-Avoiding Pattern. You engage in a guided meditation that takes you through experiential work on this pattern.
For details on Stage 1, click Stage 1 Users Guide or Stage 1 Intro Video.

Stage 2 - Wounds
You explore the emotional wound(s) from childhood that are behind your Conflict-Avoiding Pattern. You engage in guided meditations to heal them.
For details, click Stage 2 Users Guide or Stage 2 Intro Video.

Stage 3 - Capacity
You explore the Challenge Capacity.
For details, click Stage 3 Users Guide or Stage 3 Intro Video.

Stage 4 - Working Through Fears
You work through the fears or other motivations that drive the Conflict-Avoiding Pattern.
For details, click Stage 4 Users Guide or Stage 4 Intro Video.

Stage 5 - Practice
You create a real-time practice for activating your Challenge Capacity instead of your Conflict-Avoiding Pattern in a practice situation that is coming up soon in your life.
For details, click Stage 5 Users Guide or Stage 5 Intro Video.


The STJ Process with the Challenge Capacity on Its Own

Here are the stages you go through in working on your Challenge Capacity on its own:

Stage 3 - Capacity
You explore the Challenge Capacity.
For details, click Capacity Stage Users Guide or Capacity Stage Intro Video for Capacities.

Stage 5 - Practice
You create a real-time practice for activating your Challenge Capacity instead of your Conflict-Avoiding Pattern in a practice situation that is coming up soon in your life.
For details, click Practice Stage Users Guide or Practice Stage Intro Video.
For more information about STJ, click Learn More in the top menu.


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"Shift" Enrollment Level for a Pattern

Provides...
  • Psychological insight
  • Quick simple behavior shift
For people who are…
  • Busy
  • After quick results
  • Just starting to work on an issue
Click here for more information. 
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"Shift" Enrollment Level for a Capacity

Provides
  • Quick simple behavior shift
  • Clear goal
For people who are…
  • Busy, after quick results
  • Just starting to work on a capacity
  • Coaching clients 
Click here for more information. 
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"Change" Enrollment Level

Provides
  • Psychological insight
  • Behavior change
  • Experiential (IFS) therapy
For people who want to…
  • Engage in experiential therapy for more complete behavior change
  • Augment their coaching or psychotherapy with self-therapy
  • Learn how to use IFS
Click here for more information. 
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"Transformation" Enrollment Level

Provides
  • Psychological insight
  • Behavior change
  • Experiential depth (IFS) therapy
  • Personality transformation
For people who want to…
  • Dedicate themselves to personal growth work
  • Engage in depth therapy for full transformation
  • Explore and heal their childhood wounds
  • Augment their psychotherapy with self-therapy
Click here for more information. 
XA pattern is a way of acting, relating, thinking, or feeling that is a problem for you or others. It may keep you from getting you what you want in life. It may close you off to your own experience or your connection with others. It may cause you or others unnecessary pain. A pattern tends to be too rigid, extreme, dysfunctional, or inappropriate for whatever situation you are in.

Click here for a list of all the patterns in STJ. 

If you know IFS, click here for a discussion of how patterns relate to IFS.

XA capacity is a healthy way of being. It is a goal for personal growth. It is a way of functioning (and experiencing) that involves feeling good, getting what you want in life, and relating well to other people. Some capacities are interpersonal, such as Intimacy and Assertiveness. Some are personal, such as Ease and Self-Esteem.

Click here for a list of all the capacities in STJ.

XA wound is an underlying psychological place of pain or negative belief about yourself or the world. 

A wound is caused by an incident or series of incidents or a relationship in childhood (or occasionally in adulthood) in which you were harmed, frightened, or rejected in some way, or in which you didn't get important needs met. The result is unresolved pain or trauma. For example, the Domination Wound leads you to expect to be dominated or to be afraid of being dominated. It is caused by being controlled too much as a child.

If you know IFS, a wound is a type of burden carried by an exile. For example, if you have the Abandonment Wound, it means that you have an exile who was abandoned.

You must have an access code in order to work on wounds. Click here for more information about this.

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"Shift" Enrollment Level

Stages for Patterns
Pattern Stage: A pattern
Capacity Stage: The capacity that transforms it 

Stages for Capacities
Capacity Stage: The capacity 
Practice Stage: The real-time practice that activates it. 

Provides
  • Quick simple behavior shift
  • Clear goal
For people who are…
  • Busy
  • After quick results
  • Just starting to work on an issue
  • Coaching clients 
You can enroll for each pattern or capacity at the Shift Level for $4.97.