The PTSD Workbook by Williams, Mary Beth -- Read -- Imperial Library of Trantor

Index

Contents Introduction 1: A Look at Trauma

Trauma Stories Defining Trauma Reacting to Trauma

Pre-event Factors Event Factors Post-event Factors

Acute Stress Disorder Post-traumatic Stress Disorder

Symptoms of PTSD Are There Different Types of PTSD?

Remembering Trauma

Psychoeducation Why Remember?

Who Are You? Feeling Safe

2: Before Doing the Work: Safety, Security, and Intention

Safety

Staying Grounded Types of Safety Creating a Safe Place Keeping Your Safe Space Safe Getting to Your Safe Place Through Visualization

Checking In with Yourself Relaxation and Breathing Techniques

Progressive Relaxation Another Relaxation Technique Trying Meditation for Relaxation Using Mindfulness to Help You Relax and Feel Safe

When to Take a Break from Doing Work in This Workbook

3: Identifying and Writing About What Has Happened to You

Creating Your Own SUDS More About Memory and Remembering Constructing a Trauma Inventory Creating a Trauma Time Line Healing by Writing: Creating Your Own Trauma Story Time to Heal

4: Helping Yourself When You Reexperience a Trauma

Building Dual Awareness The Rewind Technique Containment and Traumatic Memories Dealing with Traumatic Dreams Dealing with Your Flashbacks as Dissociation

What Is Dissociation? What Does It Mean to Have a Flashback? The DVD Technique Getting Outside Your Head Other Ways to Deal with Flashbacks Using Dual Awareness to Treat Flashbacks Changing Negative Thoughts to Positive

Triggers: Reminders of Trauma Across the Senses

Managing Trigger Events The Trigger Mapping Ladder

Using Activities and Anchors to Reduce Triggers

Exposing Yourself Safely to Your Past Traumas The Flower Diagram Avoiding Avoidance

5: Coping with Trauma with Less Avoidance

Using Avoidance to Cope The Practical Function of Avoidance Dissociation as an Avoidance Mechanism

What Can You Do About Dissociating?

Consequences of Dissociation

Reducing Dissociation as Avoidance

Working to Reduce Other Types of Avoidance

Keeping Safe as You Try to Lessen Avoidance Tolerating Your Fears Other Ways to Reduce Avoidance

6: Dealing with Category D Symptoms: Part I

Dissociative Amnesia Negative Beliefs About Self, Others, and the World Where Beliefs About the Self Come From Challenging Core Beliefs

Challenging Beliefs About Trust and Betrayal Challenging Beliefs About Self-Esteem Ways to Raise Your Self-Esteem Challenging Beliefs About Intimacy

Blaming Yourself or Others for the Trauma

Looking at Blame Self-Compassion

Self-Kindness Common Humanity Mindfulness

What About Forgiveness? Self-Forgiveness

Challenging and Modifying Your Beliefs Through Affirmations

7: Dealing with Category D Symptoms: Part 2

Long-Lasting Negative Emotions Emotions as Messengers of Information Looking at Emotions That May Persist Negatively

Fear Anger and Rage

Expressing Anger

Anger as a Warning Depression Guilt Survivor Guilt

Healing from Survivor Guilt Making Amends

Shame Helplessness Sadness Grief and Loss

Using Feelings Appropriately

Expressing Emotion Being Afraid to Have Feelings

Finding Joy and Happiness

What Is Your Worldview? Dealing with Worry Substituting Happiness for Sadness

Loss of Interest in Doing Things Feelings of Detachment or Estrangement from Others

Setting Good Boundaries Communication Techniques

Active Listening Asking Questions Describing Feelings Describing Behavior Using Humor Using I-Messages

Communication Styles

Small Talk Control Talk Search Talk Straight Talk

Final Thoughts on Communication

8: Lessening Arousal: What to Do If You Can’t Sleep, Can’t Relax, or Are Angry and Irritable

Techniques to Improve Sleep

Another Sleep Routine Good Sleep Hygiene

Anger: A Signal Emotion

Resolving Anger

Coping with Irritability

Relaxing to Control Anger and Irritability Anger and Self-Care Using Mindfulness to Lessen Anger and Irritability Reducing Anger by Setting Boundaries

Physical Boundaries Emotional Boundaries

Distractibility and Trouble Paying Attention Hypervigilance, Heightened Awareness of Danger, and Startling Easily Reckless, Risk-Taking, or Self-Destructive Behaviors

Self-Harm Self-Injury as a Type of Self-Harm Beliefs Leading to Self-Injury Unmodulated Sexual Involvement

Boundaries and Healthy Sexuality

An Aside About Suicide

9: Stress, Trauma, and the Body

The Impacts of Stress on the Body

The Physiology of Stress Other Basic Facts About Stress Stress and the Head, Gut, and Heart Brains

Trauma and Chronic Illness

Phase 1: Developing Chronic Health Problems Phase 2: Experiencing Some Degree of Stabilization Phase 3: Reaching Resolution Phase 4: Integrating Any Ongoing Symptoms or Limitations

How the Body Stores Trauma

Chronic Pain Eye Movement Desensitization and Reprocessing

Coping with Trauma-Related Chronic Illness

Dealing with Medical Professionals Dealing with Your Body Using Integrative Therapies Mind-Body Therapies Lifestyle Improvements

Nutrition Exercise Sleep Vitamins and Minerals Nutraceuticals Botanicals/Herbs

Body Sensations and Body Awareness

Trauma and Hyperarousal The Importance of Body Awareness

10: For Veterans Returning from War: Tools for Personal Survival

What We’ve Learned About PTSD from Veterans of OIF, OEF, and Desert Storm A Look at the Facts You Have Survived!

What Was It Like for You to Go to War? How Are You Adjusting As You Move from Battlefield to Home Front?

Five Techniques to Help You Help Yourself

Challenging and Correcting Beliefs Narrative and Storytelling Using Metaphors

The Bog of War

Using Sound and Music to Heal Working with Service, Therapy, and Emotional Support Animals

Equine Therapy

Moving Ahead

11: Finding Meaning

Working Through a Traumatic Event Continuing to Heal Speeding Up Healing Thoughts About Finding Meaning Spiritual Development Healing Rituals

The Ritual of the Phoenix Rising Regular Rituals

Connecting with Nature

12: Final Thoughts and Exercises

Your Real Self Blessings Health Coping with and Solving a Problem

Facing a Difficult Situation Formulating a Decision-Making Plan

Resilience

Developing a Sense of Humor and Finding the Positive

Know What Makes You Laugh Know People Who Can Make You Laugh Use Jokes and Collect Them in a Humor Log Laugh at Life Laugh at Yourself Never Miss an Opportunity to Play Schedule Fun Time Celebrate Successes Big and Small Treat Yourself Don’t Wait to Be Happy; Do It Now! Smile, Smile, Smile

More About Being Resilient Looking at the Purpose of Your Life Psychological Wellness Resourcefulness

References

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