Free association requires you to say anything you think, even the thoughts and emotions you are ashamed to say, which leads to a spontaneous self-examination and self-judgment, which prevents you from saying or even thinking about them.
Freud said: "In free association, you should never give in to these judgments, but you must speak them out, even though you may feel sick." . In fact, it is because they make you sick that you have to say it. Then you will find that learning to understand these instructions is the only thing you need to follow. So, whatever comes to mind, say it. "
Spontaneity and honesty are the essence of free communication. You need to tell the truth, don't avoid it or hide it, which requires great courage and is a test for both body and mind.
Free association is easier said than done, because free association is a cooperation between two people, and besides association, another person must be told.
And free writing itself is introspection. Write it down for yourself. Unless you are willing to take the initiative to show it to others, there will be no risk of exposing yourself and the psychological pressure will be reduced a lot.
It is much easier to record the content of free association, that is, free writing, than free association.