Shift your mindset & thoughts Trauma responses

Temper & anger outbursts

Understand your trauma symptoms Controlling behavior

Fight
Narcissistic & Entitled behavior
Explosiveness
Understand your triggers to distressing Temper & anger outbursts

emotions
Investing too much time in work
Overthinking

Flight
Anxiety, panic, OCD
Notice and challenge negative or unhelpful
Difficulty sitting still
thoughts Perfectionist

Encourage and coach yourself through Difficulty making decisions

Freeze
Immobility or numbness
difficult moments Shutting down or feeling stuck
Hyper-awareness of body
Sense of dread
Think of 3 things you are grateful for
each day Disconnected from body and needs
Fawn Highly aware of others somatic cues
Difficulty setting boundaries
Adopt a growth mindset Avoiding conflict
People pleasing & lack of identity

Trauma Triggers
Four ways to practice grounding
Hearing a Certain
Seeing Our smell is
certain thoughts or
someone strongly
sound or memories
who is tied to our
music can make
related to memories.
associated your brain
Observe Distract with your
the trauma
or who has
bring you
As a result,
certain
trauma or back to a
Describe an object in Find all the squares feelings
a certain
trauma,
scents can
trait - can trigger a
great detail, color, or blue objects in the can take often
trigger you trauma
texture, shadow, light room, count in 7's, you back unwillingly
& shapes say the date Sounds People Thoughts Smell

Places Media Feelings Situations

The place Sometimes Finding
A news
where the a feeling or yourself in
report, a
trauma emotion a similar
movie or
Body Self-soothe took place TV series can trigger situation
can be a your that
can show a
Lay on the ground, Take a shower or strong trauma, reminds
scene that
press your toes into bath, find a trigger, as is similar to like a sad you of your
the floor, squeeze grounding object, well as your feeling or trauma can
similar being in be
scented play dough light a scented candle experience
places pain triggering
 It's absolutely okay to... Forgiveness letter
Some people hurt us and refuse to acknowledge the
Make Mistakes damage they have done to us. It's hard to move on
without being able to have a healing dialogue with
that person. You can use this activity to help you
Do things at your own pace reach that closure

Say "no" 1 Instruction 1 Tips

Write a letter to the Write how you felt,
what you needed and
Not know everything person that hurt you.
This letter is only for how this person hurt
you and you will not you. Try to
send it communicate all of
Spend time with yourself only your feelings.

2 Instruction 2 Tips
Prioritize your mental health Write an answer to Write everything that
your original letter. you would like that
Write it as if you were person to tell you. You
Take as much time as you need the person that hurt can also include the
you reasons that person
hurt you. For example
Not to take every chance their own problems in
childhood.
Instruction Tips
Have off days
3 3

Read both letters Wait some hours or

again. Destroy them if days before you read
Change your mind you want to. them again

DBT nightmare protocol How to stop flashbacks

1 2 Start by naming the problem: "This is a
Every night before
Start by choosing flashback"
you go to bed
a recurring
practice relaxation
nightmare you Reassure yourself: "You aren't in danger"
techniques:
would like to work "you didn't do anything wrong"
breathing, listening
on.
to calm music
This too will pass - feelings are temporary

3 4
Now choose a different Write down the full Identify the underlying feeling - sad,
and happy ending for the nightmare but this scared, stuck, lonely, petrified,
overwhelmed, powerless, small etc
nightmare. The changes time with the change.
should occur BEFORE The more unusual the Counteract your inner critic with powerful
anything traumatic or bad better eg: you have a positive affirmations eg: "you will be okay"
"you are doing a good job"
happens super power

Focus on your body and feelings. Try to

bring yourself back to the present
5 Rehearse the changed 6
nightmare by visualizing Rehearse the entire
the entire dream with a dream with the Identify what triggered the flashback
different ending each changes as often
night. Remember to also as possible during
Show yourself support - "You are good"
practice the relaxation the day
"You are allowed to make mistakes"
techniques.
 Calming sensory & nervous Overcome your avoidance
Avoidance of people, situations or places is a
system techniques common symptom you may experience if you suffer
from PTSD. It may be a way to relieve stress in the
Hum, sing or whistle short-term, but in the long-term it can keep your
problems going. You can use this activity to help you
overcome your avoidance.

Drum tap or snap your fingers 1 Make a list with 10

To overcome the 3
avoidance start with
things (people, places, the item that you are
thins) that you were least afraid of. Think
Place a fan in front you and feel avoiding. When you
the moving air have done your list,
about how you could
face this thing. You
rate each item from may break it into
your list from 0 to 10. smaller steps to face it.
Sit on your hands or legs The rating is the Write down a specific
amount stress that the plan so you know how
thing produces in you. you are going to
Take a walk outdoors confront the specific
Example: going to the situation.
street where the event
happened - (8 very When you are done 4
Take a smooth stone and roll it on stressful) with one item, go up to
your hands for a few seconds the next item on your
2
list, from bottom to
Order your list from
top. Stay in the
Splash cold water on your face the most stressful to
situation in spite of the
things to the least
anxiety you feel at the
stressful things
moment

When you experience trauma

10 reminders for trauma survivors
you may need...
You are allowed to struggle

What happened to you was not your fault

Long term therapy,
More sleep than even after
most people and You deserve to take up space
'processing' the
that's okay experience
All of your feelings are valid

You are allowed to ask for help

Space to check out
A routine that It's okay to not know what you need
values gentle of social events &
recharge
movement You deserve to heal and feel better

You are enough

To take breaks More time to get to
during intense know someone You have the right to be heard
emotional before trusting
experiences them You are loveable and worthy
Mindfulness in one day Ice cube techniques
Breathe in, hold for 3 counts & It’s a technique centered around using ice cubes or an ice
exhale. Count seven breaths pack to help calm you during a panic attack or anxiety.

Place an ice-pack against your chest for as

Do one activity at a time. When long as you can
eating, just eat.
Hold and squeeze an ice cube in your
What are two things you can hands for 15 seconds
taste, touch, see, smell, hear Eat ice or hold it against the roof of
right now? your mouth
Listen completely and
Try rubbing cubes along your face or arms
contemplate your response
Feel your feet connecting with Try dunking your face in a bowl of ice
water to shock the system
the ground
Bring your attention to your While you’re doing this try to focus on
the sensation of the cold and how it
body, send the breath to any of feels on your body. This will calm your
areas of tention nervous system

How trauma affects the brain How to cope with triggered trauma memories

Move your body Use grounding

techniques
1
Move your body to
release endorphins Bring yourself to the
1
and shift your body's present by getting in
touch with your senses
1
response

1 Prefrontal cortex Rational thinking -

Let your emotions be Go outside
regulates emotions such as fear responses Allow yourself to This is the perfect place
from the amygdala - with PTSD this has a process your emotions to practice grounding
reduced volume with patience and techniques. Breathe in
validation the fresh air
1 Amygdala Wired for survival - when
active it is hard to think rationally. The more
hyperactive the amygdala is the more signs of
PTSD are present
Try tapping Get support
1 Hippocampus Responsible for memory Tapping calms anxiety, Having a supportive
and differentiating between past & present -
builds self-acceptance community helps you
works to remember and make sense of the
and draws your to refrain from
trauma. With consistent exposure to trauma is
awareness to your sense isolation
shrinks
 Relaxation skills Six tips for grounding yourself

Practice deep belly breathing

with long out breaths Close your eyes Focus on the
and focus on the earth beneath
sounds around you your feet
Use a relaxation app

Tense and relax your muscles

Feel the wind Practice deep

Visualize a peaceful place relaxed
brush over
your skin breathing
self-massage

Take a nap or warm bath/shower

Think about Think about the
Stretching, yoga, Tai chi, Qi gong your goals for next hour; what do
the day you need to do?

Calming sensory & nervous

system techniques
Mindful minute
The practice requires you to count each breath,
Create a personal calming space for observing it as the air flows in and out. In other words,
yourself being mindful of each inhalation and exhalation. Don't
change your breath. All you have to do is count each out
breath over the duration of 1 minute.
Write a letter or draw an image of
how you feel in the moment Breath in for 3. . . 2. . . 1
Hold for 3. . . 2. . . 1

Text/call a trusted friend of family

member

Drum up and down your legs and

arms to increase circulation
Hold for 3. . . 2. . . 1

Rock or swing your body

Run your hands through uncooked

rice, beads, marble, sand etc.

Wrap yourself in a textured blanket

Breathe out for 3. . . 2. . . 1