The Cognitive Behavioral Coping Skills Workbook for PTSD by Tull, Matthew T. -- Read -- Imperial Library of Trantor

Index

Cover Contents Acknowledgments Chapter 1: Understanding PTSD and Its Effect on Your Life

A Brief History of PTSD The Symptoms of PTSD Being Diagnosed with PTSD Who Gets PTSD? Why Does PTSD Develop? How Is PTSD Treated? Ready to Start on the Road to Recovery?

Chapter 2: Increasing Awareness of Your PTSD Symptoms and Their Cues

How Do You Experience Your PTSD Symptoms? Identifying Your PTSD Symptom Triggers Coping with Triggers Moving Forward

Chapter 3: Basic Strategies for Coping with Anxiety

Slow Breathing Deep Breathing Progressive Muscle Relaxation Mindfulness Exercise Moving Forward

Chapter 4: Managing Intrusive and Other Negative Thoughts

Being Mindful of Thoughts

Mindfully Observing Thoughts Labeling Thoughts as Thoughts Connecting with the Present Moment

Defusing from Thoughts Managing Negative Beliefs

Identifying Stuck Points Generating Alternatives Questioning Your Negative Beliefs Checking the Facts Identifying Unhelpful Thinking Habits

Moving Forward

Chapter 5: Using Exposure to Overcome Avoidance and Gain Freedom

Problems with Avoidance How Fear and Avoidance Can Spread Across Your Life Exposure Is a Way to Become Free Getting Started: In Vivo Exposure

List Your Feared or Avoided Activities Schedule In Vivo Exposure Daily

Interoceptive Exposure

Practicing Interoceptive Exposure Practicing Mindful Exposure to Emotions

Imaginal Exposure Boosting the Effects of Exposure Maintain Your Gains by Reminding Yourself of What You’ve Learned Moving Forward

Chapter 6: Skills for Regulating Intense Emotions

Approaching and Experiencing Emotions Identifying Your Emotions Identifying the Information Provided by Emotions Distraction Skills

Do Something Get Your Mind Busy Create Strong Sensations

Self-Soothing Skills Specific Skills for Managing Anger

Leave the Situation Stop and Take a Step Back

Skills for Managing Shame

Opposite Action

Moving Forward

Chapter 7: Preventing Reckless and Self-Destructive Behavior

Increasing Your Motivation to Change a Self-Destructive Behavior Monitoring Your Urges to Engage in a Self-Destructive Behavior Substituting Healthy Behaviors for Unhealthy Behaviors Distraction and Delay Practice Mindfulness to Manage Urges Some Additional Points Moving Forward

Chapter 8: Improving Your Sleep: The Fundamentals

Understanding How Sleep Works Increasing Your Chances of a Quality Sleep

Working with Your Circadian Clock Optimizing Your Sleep Drive

Turning the Bed (and Bedroom) into a Trigger for Sleep Moving Forward

Chapter 9: Taking Control Back from Your Nightmares

Tracking Your Nightmares Selecting Your Nightmare Changing the Nightmare Rehearsing Your New Dream Monitoring Your Progress A Few Important Points Moving Forward

Chapter 10: Skills to Increase Positive Emotions and Well-Being

Practice Mindfulness of Pleasant Events

Build Positive Activities into Your Daily Life Reflect on Pleasant Events Building Meaningful Activities into Your Life

Clarify Your Values Break Values into Concrete Steps and Take Action Breathe Value and Meaning into Your Daily Activities

Important Points to Keep in Mind Moving Forward

Chapter 11: Maintaining Your Recovery from PTSD

How to Maintain Your Gains Be on the Lookout for Warning Signs

Changes in Your Thoughts Changes in Your Mood Changes in Your Behavior

Other PTSD Resources A Few Final Words

References