PTSD Self-help
Relief from PTSD Symptoms
According to polyvagal theory, the nervous system has three pathways it can follow in the face of a threat: Ventral Vagal, Sympathetic and Dorsal Vagal (see the image below). By mapping your nervous system in relation to these pathways, you can better understand when your nervous system is going into "defence mode", begin to identify …
This guide by Deb Dana is a beginner's guide to Polyvagal Theory, which explains how our autonomic nervous system works and how it affects our daily lives. The autonomic nervous system has three parts: the dorsal vagal system, the sympathetic branch, and the ventral vagal system. Each part is associated with different states of being, …
Print off these mindful breathing cards (up to 9 on an A4 sheet of paper) and carry them around with you as a helpful reminder of breathing techniques to help you calm down when you are experiencing stress or anxiety.
When you accidentally remember a distressing experience, your brain instinctively and involuntarily engages the "fight or flight" response. In a genuinely dangerous situation, this response keeps you safe by preparing you to escape from danger or to fight it. Grounding and breathing exercises help to bring online your parasympathetic (rest and digest) system so that …
Gratitude is a mindset that nurtures a sense of appreciation and thankfulness for the positive aspects of our lives, however small. When we cultivate gratitude, we foster a more optimistic outlook which has a positive influence on our mental, emotional and physical states. This shift in perspective has been shown to reduce stress levels, anxiety, …
The Feelings Wheel helps you to identify exactly what you are feeling in a given moment. When you can pinpoint a feeling exactly, you may find that it will guide you towards a solution.
The brain plays an important role in processing and experiencing emotions. Emotions are complexpsychological and physiological responses to external stimuli that can influence our behaviour,thoughts, and physical sensations. Understanding what is happening in the brain when you experience a strong emotion can help you to know what to do to self-regulate.
Tracking moods can be an incredibly beneficial practice for maintaining mental health. Mood-tracking increases your awareness of your emotions and helps you to identify patterns that may be impacting on your wellbeing. Through tracking, you can gain a better understanding of how different factors – environment, relationships, even food and activities – can affect your …
Self-worth is the belief that your worth is equal to that of anyone else’s, and that you are deserving of respect and love, regardless of what you achieve, what you look like, your age, relationship status and so on. You are worthy and loveable just because of who you are. Developing a sense of self-worth …
Maintaining healthy boundaries is essential for good mental health. Having clear boundaries helps us to take responsibility for our own feelings, needs, and actions, and to communicate these to others. Healthy boundaries help us to respect ourselves and others and to recognise when we are being taken advantage of or manipulated. Knowing our own boundaries …
Self care is an important part of maintaining good mental health. It involves intentionally engaging in activities that promote your physical, emotional and spiritual wellbeing. These include practices such as relaxation, mindfulness, spending time with family and friends, and taking care of your physical health through exercise, healthy eating, and getting enough sleep. Good self …
If you are suffering from PTSD, you may have developed some unhealthy coping mechanisms (drugs, alcohol, unhealthy eating habits, for example) as a way of managing intense emotional and psychological distress. This is completely understandable; however, whilst unhealthy coping mechanisms provide temporary relief, they can lead to more significant problems over time. This download suggests …
Grounding techniques help you to distance yourself from an emotional experience. When you accidentally remember a distressing experience, your brain instinctively and involuntarily engages the "fight or flight" response. In a genuinely dangerous situation, this response keeps you safe by preparing you to escape from danger or to fight it; however, sometimes, as with upsetting …
When we are feeling distressed or overwhelmed, it is difficult to remember what has helped in the past, or even to believe that there is anything that could help. Often it is helpful to reach out to friends or family, but what if they are not available? In such situations, it can be really helpful …
