: Hanae Dakota Sparks
: The 30-Day Rapid PTSD Relief Workbook Evidence-Based Polyvagal Theory and Eye Movement Therapy (EMDR) Exercises for Complete Nervous System Reset
: Jstone Publishing
: 9781923604094
: 1
: CHF 7.50
:
: Geisteswissenschaften, Kunst, Musik
: English
: 229
: DRM
: PC/MAC/eReader/Tablet
: ePUB

Th 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.
Day 13: Deepening and Integration
Today focuses on continuing your processing work while building your capacity for deeper integration of insights and changes. You might work on the same target from yesterday if it needs more processing, or move to a new target if the first one feels complete.
Assessing Your Previous Session
Memory Check:Think about yesterday's target memory:
  • How does it feel today compared to before processing?
  • What's the current SUD level when you bring it to mind?
  • Do you notice any lasting changes in how you think about this experience?
  • How does your body respond to the memory now?
Integration Signs to Look For:
  • The memory feels more like"just something that happened" rather than a current threat
  • You can think about it without intense physical reactions
  • You have new insights or perspective about the experience
  • The negative beliefs about yourself feel less true
  • You feel more compassionate toward yourself about the experience
Continued Processing Indicators:
  • SUD level is still above 3
  • Strong physical reactions when you think about the memory
  • The negative cognition still feels very true
  • New material came up that needs attention
Deepening Your Processing Skills
Enhanced Bilateral Stimulation:
Today, experiment with different types and speeds of bilateral stimulation to find what works best for your nervous system:
Variable Speed Processing:
  • Start with slow bilateral stimulation (1 tap per 2 seconds)
  • Increase to moderate speed (1 tap per second) during intense moments
  • Return to slow speed during integration
  • Match the speed to your internal processing rhythm
Dual Awareness Bilateral Stimulation:
  • One hand on your heart, one tapping on your leg
  • Feel both your heartbeat and the bilateral stimulation
  • This helps maintain connection to your regulated self during processing
Breathing-Synchronized Bilateral Stimulation:
  • Tap on the inhale with your right hand
  • Tap on the exhale with your left hand
  • This combines bilateral stimulation with vagal toning
Working with Emotional Intensity
Titration Technique:
If emotions feel too intense, practice"titrating" or working with small pieces:
  1. Rate the intensityof your emotional activation (0-10)
  2. If above 7,"turn down the volume"by imagining the experience from further away
  3. Process this less intense versionwith bilateral stimulation
  4. Gradually"turn up the volume"as your nervous system can handle it
  5. Take breaksto let your system integrate
Pendulation Practice:
Move back and forth between activation and regulation:
  1. Focus on the disturbing memoryfor 30-60 seconds with bilateral stimulation
  2. Shift to your calm place resourcefor 30-60 seconds
  3. Return to the memoryand notice if it feels d