Do It Yourself (DIY) is a great place if you do not have the resources to obtain healing by a professional or to see if a therapy will work for you and then find a professional.
Tell us what therapy worked for you!
Distress Tolerance Information (DBT)
Release the energy that was previously spent on uncomfortable emotions and thoughts and you will be more able to make a proactive plan for change.
Think of an important event in your life that you have a hard time accepting. (If you have experienced a traumatic event in the past, then it might be too overwhelming to work on that. Try to pick another event which is less overwhelming.)
Think of all the facts that led to the event. Try not to judge yourself or blame the situation. Do not judge something as good or bad.
Observe whether certain emotions arise in you when you are thinking about this event? Whatever you feel, accept fully that emotion. By fully accepting the emotion and the physical sensation you will feel a sense of ease. Try to think of how you can improve this situation.
Proactive plan: I really want to feel more comfortable and less anxious when I talk to new people. So, I would like to address this issue, and make a change in my life. Next time when I talk to people and when I feel anxious, I will try to accept that feeling and continue the communication. I will try to be realistic and not assume that the others see me as being too awkward.
These statements are meant to remind you that there are some things you cannot change.
The present moment is the only one I have control over.
Fighting my current emotions and thoughts only gives them more fuel to thrive.
The present is a result of thousands of variables from the past.
This moment is precisely as it should be even though I might not like it.
I cannot change what has happened in the past.
I accept this moment as it is.
Although my emotions are uncomfortable, I will get through it.
It is not helpful for me to fight the past.
Hypnosis- Arizona Motor Scale
A system of measurement still used by medical practitioners to determine a person's likelihood of being hypnotized and to what degree; this can indicate whether the technique would be useful as pain relief or to help cure people of habits such as smoking.
Post Traumatic Growth Path (PTGP)
A great way to make sense of trauma and then file it away. Follow this path and once you finish one state go to the next.
Trauma Narrative Stage
Tell your story of the traumatic experience by focusing on the facts or the 5W’s – who, what, when, where and why of the experience. Each day process through the traumatic experience and purging the emotional aspects of it. This will lessen the emotions over time.
Then start reading the trauma narrative to others. If there is no one to share your story with, do not forget therapy pets or you can start with them. You can ask loved ones, friends, and family members to listen to your story.
You are in control of your choices going forward and you can rewrite the ending of your experience. Find meaning from the experience by tying in spiritual and cultural beliefs. Create a seamless narrative in how you feel now, what you learned, and how you have grown from the experience. Put the pieces back together in a new and stronger story.
Men often talk about placing events into a file in their head. Instead of each component of the trauma being sorted with the other file and folders, they are now placed into one file. The trauma can be revisited in the future, but it is no longer in the hundreds and thousands of files and folders that make up the cabinet.
If you have a recurring scenario that keeps going through your head, this might be worth a try. Taking one traumatic situation at a time would be best. Plan on six to eight treatments about the same event before you feel healing from the event.
Prepare For Your Session
Decide if you will be using light, sound, or vibration that pulse for the session. They will need to turn on an off on each side of the body at different times. This is what gets the opposite side of the brain to connect.
Decide which traumatic event you will be working on. At what point do you start the event and at what point will you stop it?
Decide if you are going to prerecord the event or talk through it as you are doing the therapy.
What will you drink when the process is over?
Set Up The Location
Find a quiet space that you feel comfortable in and will not be disturbed. Ad things that make you feel comfortable such as warm blanket, candles, water, compression blanket, aroma therapy, etc…
* Remove contact lenses in case the procedure causes dryness.
Start The Session
Turn on any recordings, lights, or pulsating vibrators.
Start The Event
Start by focusing on your breathing and get relaxes. Tune into your event and let your mind go back to that moment.
What day was it?
What age were you?
Where were you at?
Fall back into the moment that keeps replaying in your head, makes you uncomfortable, or makes you shut down.
Back To Reality
Now is a good time to take a sip of something. If you feel you need to become grounded, look at objects in the room and just tell yourself what they are.
Example: TV, picture, chair, clock, radio, etc…
Let yourself cry, snuggle up in the blanket, rub the blanket on your face, etc…
Beck Anxiety Inventory (BAI)
A self-report questionnaire measuring 21 common somatic and cognitive symptoms of anxiety.
The Heart-Mind Well-Being
Research has shown that when we focus on promoting Heart-Mind well-being in children it can last a lifetime. The “heart” is a powerful tool for well-being that can foster social and emotional development. Children are healthy and happy when we pay attention to their well-being: social, emotional, cognitive, and physical. Numerous studies have shown that for children to succeed in life we need to pay attention to nurturing their hearts. The heart framework offers a way to organize, plan, and inspire to create environments and opportunities that contribute to healthy development and learning.
These five positive human qualities:
Get Along with Others
Compassionate and Kind
Solve Problems Peacefully
Secure and Calm
Alert and Engaged