The PTSD Workbook

1 The PTSD Workbook A journey to Resilience and Beyond Between Sessions Resources Norwalk, CT. The PTSD Workbook A journey to Resilience and Beyond Cover and interior design by Mike Canavan 2019 by Between Sessions Resources Permission is granted for the purchaser to copy these exercises for personal or professional use, but not for resale. All other rights are reserved. Disclaimer: This book is intended to be used as an adjunct to psychotherapy. If you are experiencing serious psychological symptoms or problems in your life, you should seek the help of an experienced mental health professional. ISBN-13: 978-1-947009-06-6. Published by Between Sessions Resources 304 Main Avenue Suite 333.

2 Norwalk, CT 06851. About the Author Tijana Mandi , PhD, is a clinical psychologist with broad experWse in psychotherapy, including the psychology of creaWvity, psychology of communicaWon, and peace psychology. She is the author of Overcoming CreaAve Blocks as well as academic books on change in therapy, gender idenWty, the psychology of communicaWon, and psychological pro ling. Dr. Mandi 's main acWviWes include teaching and providing consulWng services to various arWsWc organizaWons, and she also has extensive experience in the world of business, especially leadership training and sWmulaWng creaWvity in teams. During the Balkan con icts in the 1990's, Dr.

3 Mandi worked with di erent refugee populaWons. She has worked with a wide variety of clients with PTSD, including clients a ected by oods and poliWcal turmoil. Dr. Mandi is also known for her humanitarian projects commissioned by High Neighbor, Open Society FoundaWon, Save the Children Fund, InternaWonal OrganizaWon for MigraWon, IRC, and many others. About the Series The PTSD Workbook is part of a series of workbooks designed to give therapists and their clients easy access to pracWcal evidenced-based psychotherapy tools. Each Workbook represents a complete treatment program. Table of Contents IntroducWon ---------------------------------------- --------------ii Sec/on 6.

4 Intrusive Thoughts Understanding Intrusive Thoughts ----------------------- 77. Sec/on 1. Understand Your Trauma Keep a Diary----------------------------------- ----------------- 79. What Is the Nature Of Your Trauma? ---------------------1 SituaWons and Thoughts ------------------------------- 79. Know Your Symptoms ---------------------------------------- -5 SituaWons and Intrusive Thought Pairs -------------80. Monitoring and Ranking Your Symptoms ----------- 6 Triggers-------------------------------- --------------------- 81. Ten Most Disturbing Symptoms -----------------------8 Topics ---------------------------------------- --------------81.

5 Safe Place----------------------------------- ---------------------- 9 Triggers, Topics, and ReacWons ----------------------- 82. My Intrusive Thoughts Pajern ---------------------------- 84. Sec/on 2. Arousal: Understand Your Body Manage Your Intrusive Thoughts--------------------------85. Understanding Arousal --------------------------------------15 Develop Clear, RaWonal Thinking --------------------------89. OpWmal Arousal: The Resilience Zone -------------16 Daily Thought Diary ---------------------------------------- -- 92. Hyperarousal Zone --------------------------------------17 . Hypoarousal Zone ---------------------------------------1 7 Sec/on 7.

6 Emo/ons That Disturb You Monitoring Your Arousal------------------------------- 18 Understanding EmoWons--------------------------------- --- 95. Arousal Diary ---------------------------------------- -----21 IdenWfy and Name Fikeen EmoWons --------------- 95. Finding Your Resilience Zone ------------------------------- 22 Understanding Your Emotions When You Are Upset -113. Breathing PracWces --------------------------------------22 The Grieving Process --------------------------------------11 6. Establishing a Daily Breathing PracWce -------------23 The Phases of Grief ------------------------------------117. Grounding ---------------------------------------- ---------23 Strategies for Understanding and Coping Slow Movement ---------------------------------------- -26 with Grief ---------------------------------------- -------- 122.

7 Calm Heart ---------------------------------------- ------------- 32. Finding Your Calm Heart ------------------------------- 32 Sec/on 8. Impulsive Behavior Calming Technique --------------------------------------34 Understanding Your Impulsivity -------------------------123. Progressive Muscle RelaxaWon ----------------------------35 Anger Management ----------------------------------- 124. Anger Triggers Diary----------------------------------- 125. Sec/on 3. Fear of Hallucina/ons Suicide Control ---------------------------------------- -------127. Understanding HallucinaWons -----------------------------37 Exploring Your Suicidal Thoughts and Behaviors-128.

8 Reality Check ---------------------------------------- -----38 Sexual Behavior Management --------------------------- 133. Monitor Recovery/HallucinaWon Diary -------------40 What Triggers Your Explosive Behavior?-L ------------ 135. Expressive WriWng ---------------------------------------- -- 137. Sec/on 4. Sleep, Ea/ng, and Sexual Issues Write, Write, Write ------------------------------------138. Basic Needs----------------------------------- ------------------ 43. Sleeping Issues ---------------------------------------- --------45 Sec/on 9. Communica/on Issues Normalizing Your Nightmares ------------------------47 Understanding Your CommunicaWon Issues ---------- 141.

9 EaWng Issues ---------------------------------------- -----------52 The Art of Taking ---------------------------------------1 41. Sexual Issues ---------------------------------------- -----------57 The Art of Listening------------------------------- -----142. Controlling Your Urges -L ------------------------------------60 Damned If You Do, Damned If You Don't ---------142. Think Before You Act ------------------------------------60 How Do You Deal with Con icts?------------------------ 147. Monitoring Your Cravings -L --------------------------------62. Boundaries ---------------------------------------- ------------- 64 Sec/on 10.

10 Depersonaliza/on Understanding DepersonalizaWon----------------------- 149. Sec/on 5. Memory Can Play Tricks On You DepersonalizaWon QuesWonnaire ------------------ 150. IdenWfy Your Memory Problem ---------------------------67 Treatment for DepersonalizaWon ------------------ 152. Reclaiming Your Life ---------------------------------------- -70 Stay Grounded No Majer What -------------------152. Digressions ---------------------------------------- -------------72 Strategies ---------------------------------------- -------- 153. Stories My Friends Told Me --------------------------------74 Sel e Diary ---------------------------------------- ------ 154.