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Index
Cover
Contents
letter from the authors
1: knowing when to get help
you need to know
my story
directions
more to do
2: where to find help
you need to know
my story
directions
more to do
3: personal safety plan
you need to know
my story
directions
more to do
4: circle of support
you need to know
my story
The Inner Circle
The Outer Circle
directions
more to do
5: why me?
you need to know
my story
directions
more to do
6: sharing your story
you need to know
my story
directions
my story
more to do
7: taking care of yourself
you need to know
my story
Your Mind
Your Body
Your Spirit
directions
more to do
8: learning to breathe
you need to know
my story
directions
Chest Breathing
Abdominal Breathing
more to do
9: sleep
you need to know
my story
directions
more to do
10: exercise
you need to know
my story
directions
more to do
11: nutrition and well-being
you need to know
my story
directions
more to do
12: emotional well-being
you need to know
my story
directions
13: acceptance
you need to know
my story
directions
more to do
14: self-soothing behaviors
you need to know
my story
directions
more to do
15: healing through writing
you need to know
my story
directions
Four Tips for Journaling
more to do
16: progressive muscle relaxation
you need to know
my story
directions
more to do
17: engaging in mindfulness
you need to know
my story
directions
more to do
18: guided imagery
you need to know
my story
directions
more to do
19: life scripts
you need to know
my story
Life Scripts
directions
more to do
20: choosing healthy coping skills
you need to know
my story
directions
more to do
21: coping with nightmares
you need to know
my story
Imagery Rehearsal Example
directions
more to do
22: coping with flashbacks
you need to know
my story
directions
more to do
23: overcoming emotional detachment
you need to know
my story
directions
more to do
24: noticing and coping with anger
you need to know
my story
1. Physical Cues
2. Angry Thoughts
3. Angry Actions and Behaviors
directions
more to do
25: constructive and destructive guilt
you need to know
my story
Constructive Guilt
Destructive Guilt
directions
more to do
26: conquering shame
you need to know
my story
directions
more to do
27: identifying depression
you need to know
my story
directions
more to do
28: PTSD
you need to know
my story
directions
more to do
29: facing your fears
you need to know
my story
directions
more to do
30: identifying anxious patterns
you need to know
my story
directions
more to do
31: responding to love and joy
you need to know
my story
directions
more to do
Open Hearts
32: empowerment through affirmations
you need to know
my story
directions
more to do
33: respecting and nurturing yourself
you need to know
my story
directions
more to do
34: from beginning to end—telling your story
you need to know
our story
directions
more to do
acknowledgments
additional resources
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