Externalization: A Way To Get Away From Your Problems

We humans often need help to deal with our problems. Well, one thing we can do is go to therapy, and one of the most commonly used techniques is externalization, which we are going to talk about today.

People come to therapy with all kinds of problems they have not been able to solve on their own. These problems are often internal. This means that they have not been fully constructed and devised. Often the symptoms are what make people go to therapy: anxiety, lack of motivation, sadness, stress, relationship problems, family problems etc.

Externalization is a tool psychologists use to help their patients figure out their problems. It allows us to observe our problems or symptoms from the outside and find meaning or solutions quickly and efficiently.

Symptoms do not define people

People who go to therapy are usually very attached to their beliefs, problems and symptoms. In fact, they may see these things as part of themselves, and they are not aware of other perspectives.

For example, it can be difficult for a person to separate from their anxiety, depression or low self-esteem. It is difficult for them not to include it in how they talk about their personality.

In therapy, a person can express things they do not usually tell people about, including things that hurt or things they do not like about themselves. Defense mechanisms can come up here and hinder progress.

The origins of externalization can be traced back to systemic therapy. One of the first to propose this approach was a systemic therapist, Michael White, who made this technique the central axis of his therapeutic approach.

How externalization works

We are often so immersed in our problems that we can see no solution. Externalization means exposing something that a person assumes is only inside. This can be done by drawing, for example. The idea is to observe the problem remotely.

Let’s think of a person who has a lot of anxiety. They have internalized it to a point where they now define themselves as an anxious person. It is painful for them, as well as mentally, emotionally and physically exhausting. But externalizing the symptoms can help alleviate that disorder.

You choose which element to externalize (symptoms, emotions, problems) and name it. Then you create the distance between the person and what they externalize. Finally, you help the person to see their problem from a different point of view.

The benefits of changing perspective

The benefits of externalization are:

• Emotional balance: the person can feel a sense of relief and peace by saying their problems out loud. When they are emotionally stable, it becomes easier to observe the problem from a different perspective.
• Greater self-control when dealing with symptoms and problems. Once a person has internalized the symptom or problem, they may feel that they have no control over what happens to them. Taking a different perspective improves their ability to deal with their problems.
• New resources to solve the current problem. Problem solving is not always easy. Externalization makes it possible for a person to find new resources to block the situation. New tools lead to new solutions.

• Increased responsibility for problems. If the person feels overwhelmed by their difficulties, they are likely to lose control of the situation. Externalization allows them to take responsibility for what they can change.
• Change and ask questions about beliefs. Predefined ideas can hinder more than they help. This technique opens up a person to create new ways of thinking.
• Put a distance between the problem and the person. Externalization makes it easier for the person to expand or change their perspective. Then they can separate themselves from the identity they gave themselves. For example, instead of thinking, “I’m grumpy, I’m always angry,” they might think, “I get angry, but not always.”

How can you get away from your problems?

With this technique we not only externalize problems or symptoms, but also learn a lot about our own qualities, resources and strengths. This allows a person to see their problem from a constructive perspective and not be so overwhelmed. It’s like putting on new glasses.

Externalization basically gives a new perspective and meaning to a problem. A new perspective and meaning then opens the door to new solutions and changes.