The PTSD Workbook: Simple, Effective Techniques for Overcoming Traumatic Stress Systems

Description

In the third edition of The PTSD Workbook, psychologists and trauma experts Mary Beth Williams and Soili Poijula offer readers the most effective tools available for overcoming post-traumatic stress disorder (PTSD). PTSD is an extremely debilitating condition that can occur after exposure to a terrifying event. But whether you’re a veteran of war, a victim of domestic violence or sexual violence, or have been involved in a natural disaster, crime, car accident, or accident in the workplace, your symptoms may be getting in the way of you living your life. PTSD can often cause you to relive your traumatic experience in the form of flashbacks, memories, nightmares, and frightening thoughts. This is especially true when you are exposed to events or objects that remind you of your trauma. Left untreated, PTSD can lead to emotional numbness, insomnia, addiction, anxiety, depression, and even suicide. So, how can you start to heal and get your life back? In The PTSD Workbook, Third Edition, psychologists and trauma experts Mary Beth Williams and Soili Poijula outline techniques and interventions used by PTSD experts from around the world to conquer distressing trauma-related symptoms. In this fully revised and updated workbook, you’ll learn how to move past the trauma you’ve experienced and manage symptoms such as insomnia, anxiety, and flashbacks. Based in cognitive behavioral therapy (CBT), this book is extremely accessible and easy to use, offering evidence-based therapy at a low cost. This new edition features chapters focusing on veterans with PTSD, the link between cortisol and adrenaline and its role in PTSD and overall mental health, and the mind-body component of PTSD. Clinicians will also find important updates reflecting the new DSM-V definition of PTSD. This book is designed to give you the emotional resilience you need to get your life back together after a traumatic event. 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