The 30-Day Rapid PTSD Relief Workbook - Evidence-Based Polyvagal Theory and Eye Movement Therapy (EMDR) Exercises for Complete Nervous System Reset
Hanae Dakota Sparks
Verlag: Jstone Publishing
Beschreibung
The 30-Day Rapid PTSD Relief Workbook is a clear, step-by-step guide that helps calm a stressed nervous system and build real-world coping skills. Across four structured weeks you will: Map your nervous system using easy body-scan checklists and trigger/safety-cue logs. Install calming and strength resources with gentle bilateral tapping adapted from EMDR. Practise vagal toning (breathing, humming, cold-water resets, grounding) to widen your window of tolerance. Use safe, self-paced EMDR-style exercises with firm stop rules and aftercare, then deepen change with trauma titration skills. What you’ll work on Week 1—Stabilisation: body awareness, trigger maps, safety plans, daily tracking. Week 2—Regulation: vagal toning drills (breathing, vocal toning, cold water), co-regulation, gentle movement. Week 2—Careful EMDR self-work: clear preparation, SUD/VoC scales, butterfly-hug tapping, future templates, and strict safety limits. Week 3—Processing: titration, pendulation, dual awareness, meaning-making, somatic and relational integration. Why this workbook stands out Plain language, short daily tasks, and ready-to-use checklists. Emphasis on safety first: stop rules, crisis steps, and pacing guidance are built into each phase.
Verfügbar seit: 30.08.2025.
Drucklänge: 229 Seiten.
