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Altered Viewpoint Technique

Difficulty: Beginner | Time: 10-20 minutes | Best for: Gaining objectivity, reducing emotional overwhelm

Overview

This journal technique involves translating first-person "I" statements into third-person "he" or "she" statements. This simple shift helps you insert emotional distance into a situation and view it from a broader, more objective perspective. The technique activates your compassionate, advisory voice—the same caring perspective you'd naturally offer a good friend facing similar challenges.

This approach is particularly powerful for breaking out of emotional loops and accessing your wisdom and problem-solving abilities.

Important Note: This technique works best for people who tend to get overwhelmed by emotions. If you naturally distance yourself from feelings or struggle to connect with emotions, consider other techniques that help you get closer to your experience.

When to Use

• When you feel emotionally overwhelmed or stuck in intense feelings
• To gain clarity on a confusing or complicated situation
• When you're being overly self-critical or harsh with yourself
• To access your wisdom and problem-solving abilities
• When you need to make a difficult decision with less emotional charge
• To practice self-compassion by treating yourself as you would a friend

How To

1. Write about your situation naturally in first-person ("I feel...", "I think...", "I need...")

2. Rewrite the same content, replacing "I" with "he" or "she" (use whichever feels more natural)

3. As you write in third-person, notice what advice or observations naturally arise

4. Pay attention to any shifts in tone—often you'll become more compassionate and solution-focused

5. Consider: What would you tell this person? What do they need to hear?

Examples

Original: I feel overwhelmed. I have so much to do. I'm worried I can't do it, and do it well. I always do this to myself.

Altered Viewpoint: She feels overwhelmed. She has so much to do. She's worried she can't do it well. She often puts a lot on her plate because she cares deeply about doing things right. Maybe she could prioritize the most important tasks and give herself permission to do "good enough" on the rest.

Notice how the third-person version naturally becomes more compassionate and solution-oriented.

Next Steps

• Try writing an entire journal entry in third-person from start to finish
• Experiment with writing advice to "this person" about their situation
• Use different pronouns to see how it affects your perspective (try "they" if "he/she" doesn't fit)
• Combine with other techniques by first getting clear in third-person, then exploring feelings more deeply

Related Techniques

• Portrait Technique: Write a full character portrait of yourself from an outside perspective
• Dialog Technique: Have a conversation between your emotional self and your wise advisor self
• Unsent Letter Technique: Write a supportive letter to yourself as if you were writing to a friend