Healing Yourself Without A Therapist, Looking For Guidance.

[Madhather]

If and when it's safe enough for you to feel that the events happened to you, a Pandora's Box of feelings and PTSD symptoms can erupt. These can include fear, horror, shame, guilt, depression, anxiety and overwhelm. That's why you need to be careful.

Thank you, I understand now what you are saying. I have some adult trauma that I own, so yes I do see why care is needed.

No miraculous cure but it did put me back in control of my life. Today I enjoy long walks, daily meditation and relaxation and I still use affirmations, and read uplifting material.

I say if it worked for you and gave you peace and control then that is awesome. I can see how using affirmations and relaxation could be beneficial. Thank you for the suggestions.

 

[Meghan87]

The book that has changed my life is called Feeling Good by Dr Burns, its an amazing book ! I have recommended it to others and they had nothing but good things to say about it,best therapy book I have ever read.

I am also in therapy however and I find the two combined is the best way to do it, going to therapy and reading books together is the best way to go...in my opinion I think both are necessary for maintaining a healthy mental stability

 

[Seasounds]

All without a therapist, things you can explore by yourself (google to find related books), or connect to-using limited instruction, or in a single session with a healer :

• Art: free drawings-to allow the unconscious to have a voice. This is a safe way to, in your own timing, to come into understanding of what feelings your art is reflecting.
• Craniosacral therapy: (mindbody) release of trauma, and support for safely associating to our (mindbody) selves.
• Dream work: listening for unconscious communications.
• (Shamanic) Soul retrieval: a ritual for support and transformation.
• Nonviolent communication: learning a way to communicate to oneself and to others, to decrease 'negative communications', that can be triggers.
• Alexander Technique: increases mindbody awareness and teaches how to decrease body tension. it releases trigger-related tension, and it is a way to decrease trigger aggravation. (best web: Alexander Technique International-extensive articles.)
• Judith Herman's book on trauma-don't remember its name.
• Authentic Movement: freedom to expressively move, while having a 'with-ness' in being witnessed.

 

[Abstract]

I love others suggestions here. I have done and gained from a lot of them too.

 

[Abstract]

When you say journaling about trauma itself has to be approached with a lot of caution, can you expound on that a bit? I have no attachment to my traumas as in I do not own them emotionally. When I talk about those events it is a narrative, as if I am telling someone else's story.

I have to say that I didn't understand the concept of being careful to start. Part of it was because I never understood trauma. Part of it was that I was disconnected from telling how I was or how to monitor it. In fact even that it should be monitored. Part of it was that I felt nothing about what I discussed to start and was disconnected and I had no idea that that could change and what that could mean for me.

I have gone in the other direction now I suspect. I am very aware that I need to have enough safety and skills to manage what comes up safely so that it doesn't just re traumatise me. That it isn't just about discussing it and is also about processing it and coming to see it differently. Especially when I am not in treatment or don't feel safe in treatment.

 

[Deleted member 1860]

Holy crap!!!

Just looked up CBT for dummies on Amazon and a workbook and journal were published in 2012. Gonna buy them! (I've owned the original book for a bit longer)

Oh I've been working with the original, not the ones geared toward anger, anxiety or depression. The older one was published in the UK in 2010....and spelled "behavioural"

 

[ms spock]

I would suggest that you work on coping skills first, grounding skills, making sure you are eating, exercising, having some social contact (even sitting reading in a cafe if that is where you are at,) that you are able to self soothe and manage your emotions - self regulation. That gives you a basis to start from. Meditation, Mindfulness and Relaxation are three good things to get under your belt.

The Self Help pages here are good as are the articles. Anthony writes well about CBT.

 

[cherryblossom]

You might want to check out this thread: PTSD Therapy - One page, as simple as it gets.

And also the PDF that is linked in that thread. Link Removed

To quote Anthony, it's

a one page document, short, sharp, to the point, on how to perform your own PTSD therapy using known, tested and proven effective methods.

Even if you don't plan to try to perform your own therapy, there are other useful basic guidelines within the document, such as stability, support, and the importance of learning relaxation and grounding techniques. As it is only one page, its definitely short and to the point, but gives you an idea of areas you might want to look into further.

 

[Madhather]

The book that has changed my life is called Feeling Good by Dr Burns, its an amazing book !

Thank you, I have added it to my reading list. I appreciate your thoughts and the recommendation of the book.

All without a therapist, things you can explore by yourself

This is an awesome list, thank you so much. I truly appreciate the the information.

I have to say that I didn't understand the concept of being careful to start. Part of it was because I never understood trauma.

Thank you for your thoughts on this. I am going to try and look at this through different eyes and I must admit that is a bit scary to me. Slow and hopefully steady, one small step at a time.

Holy crap!!! Just looked up CBT for dummies on Amazon and a workbook and journal were published in 2012. Gonna buy them!

Awesome, I am glad this thread provided information for you.

I recommend "Healing From Trauma-A survivors guide to understanding your symptoms and reclaiming your life" by Jasmin Lee Cori

Much thanks for the book recommendation. Adding it to my reading list.

I would suggest that you work on coping skills first, grounding skills, making sure you are eating, exercising, having some social contact (even sitting reading in a cafe if that is where you are at,) that you are able to self soothe and manage your emotions - self regulation. That gives you a basis to start from.

Thank you Ms Spock, your support and encouragement means a great deal to me.

To quote Anthony, it's anthony said: ↑ a one page document, short, sharp, to the point, on how to perform your own PTSD therapy using known, tested and proven effective methods.

Thank your for the reminder, I will be rereading this often. As well the other links you offered.

 

[Stanley Shi-Yume]

This thread is great.

With PTSD I've been absolutely lost... a completely false self. Beginning the process of change has been a tough movement accomplished by intellectual force of will.

I just wanted to add the two resources that gave me a real starting point to comprehending what I'm even trying to improve in myself

The gifts of imperfection - Brene Brown
Running on Empty - Jonice Webb