What is a system?A system is caused by having Dissociative Identity Disorder (DID) or Other Specified Dissociative Disorder (OSDD).These disorders are caused by repeated childhood trauma. This trauma prevents the child from forming a single cohesive sense of self and instead splits into multiple parts, or alters. Developing these identities protects the child psychologically from overwhelming traumatic memories.For more information on DID, read here.For more information on OSDD, read here.If you'd like to read about common misconceptions with DID/OSDD, click here

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• What's next?

If you feel you are in a crisis, here are some resources that may help you:Suicide Hotline: 1-800-SUICIDE (2433) – Can use in US, U.K., Canada and SingaporeSuicide Crisis Line: 1-800-999-9999National Suicide Prevention Helpline: 1-800-273-TALK (8245)National Adolescent Suicide Helpline: 1-800-621-4000Find a helpline in my areaInternational hotlinesIf you are struggling with harmful urges, try this technique:1) Rate the intensity of the urges from 0 - 10.
2) Invoke the 15 minute rule and set the timer.
3) In the meantime, choose a mindful distraction opposite to the intention of the urge OR write a pro-con list of giving into the urge.
4) Check in with the urge intensity. If the same or stronger, repeat steps.

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GroundingThere are many grounding methods to implement if you are feeling panicked or dissociated.This is our personal favorite.5-4-3-2-1 MethodIdentify these:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can tasteIf you're still struggling, try some of these other grounding methods.Physical Grounding
-Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.-Clench your hands into fists, then release the tension. Repeat this 10 times.Cognitive Grounding
-Count backwards from 100 by 7s (or another number).-Pick up an object and describe it in detail. Describe its color, texture, size, weight, scent, and any other qualities you notice.-Choose a category (such as sports, animals, cars, etc) and name as many items as you can in each one.Breathing Grounding
-Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat.-Color Breathing: Imagine a calming color being inhaled deep into your lungs. Assign a color to the feelings of unrest and breath this color out.Still struggling? Try some of these.

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If you need a distraction, try this technique.Distract yourself with ACCEPTS.Activities (keep busy)
Contributing (get your mind off yourself)
Comparisons (could be worse...)
Emotions (do something that makes you feel differently)
Pushing away (block out thoughts and feelings)
Thoughts (distracting thoughts)
Senses (be aware of your senses)Here are some fun websites for distractions:Silk (Interactive art)Galaxy CreatorSand ArtPointless Websites

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So, what's next?First, let's identify your surroundings. If you don't know where you are, try browsing your phone to determine if your system has a guide for where you are and what to do. Try getting to a calm, quiet location if possible.As a new alter, you may want to explore your identity further. Some things you may think about are your name, your age, your sexuality, your gender, your appearance, and your alter role.Not sure what alter roles are? Take a look at our personal alter roles here. Note that these are not all clinical definitions.Note down your information either in your phone or on a piece of paper. It may be beneficial to note down the time you fronted as well for review later.Your system may use PluralKit, SimplyPlural, or Octocon to log fronts. Information for each program is linked. If so, you may want to add yourself and log your front.Next, determine if there is anything you may have been in the middle of doing or if there is something else important that must be done. If not, take this time to explore your interests or self soothe if you are in distress.

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What can I do for new alters?Information Sheet
To help avoid confusion for new alters, it's a good idea to keep a list somewhere (in your phone, in an easily accessible journal, etc) of important information that alters may need to know. This may include, but is not limited to:-Information about the body (such as name, age, important medical information, etc)
-Trusted individuals (including names and relationships, contact information, etc)
-Important addresses (such as work, home, or school)
-Your daily schedule and responsibilities
-Any other information you believe will be helpful to a new alterEmergency Plan
It's important to have an emergency plan written up for new alters, who can often be in distress. Include a list of emergency contacts or hotline numbers. You may also want a list of triggers to avoid as well as positive triggers for other alters in case they would like to try and call another alter to front. I also recommend having grounding methods and emotional regulation tools.System Communication Tools
It's important to have a good system (hah!) in place for communication between alters ahead of time. This may be a journal, a private discord server, sticky notes between each other, an app, etc. Whatever you use, keep this in a location that can be easily found by new alters."Welcome Packet"
A good idea may be to make a welcome packet, whether physical or digital, for new alters. This may include:-The information sheet detailing important information about the body and system
-System rules
-A list of comfort items and their locations
-And moreRemember, being a new alter can be highly stressful, so it is a good idea to make everything as simple as possible!

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