The 30-Day Rapid PTSD Relief Workbook
eBook - ePub

The 30-Day Rapid PTSD Relief Workbook

Evidence-Based Polyvagal Theory and Eye Movement Therapy (EMDR) Exercises for Complete Nervous System Reset

  1. English
  2. ePUB (mobile friendly)
  3. Available on iOS & Android
eBook - ePub

The 30-Day Rapid PTSD Relief Workbook

Evidence-Based Polyvagal Theory and Eye Movement Therapy (EMDR) Exercises for Complete Nervous System Reset

About this book

The 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.

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Yes, you can access The 30-Day Rapid PTSD Relief Workbook by Hanae Dakota Sparks in PDF and/or ePUB format, as well as other popular books in Psychology & Post-Traumatic Stress Disorder (PTSD). We have over one million books available in our catalogue for you to explore.

Table of contents

  1. The 30-Day Rapid PTSD Relief Workbook
  2. Table of Contents
  3. Week 1: Stabilization
  4. Days 1-3: Polyvagal Assessment and Mapping
  5. Day 1: Initial Assessment and Body Awareness
  6. Day 2: Mapping Your Nervous System Responses
  7. Day 3: Creating Your Personal Polyvagal Map
  8. Days 4-7: Resource Installation with Bilateral Stimulation
  9. Day 4: Calm Place Installation
  10. Day 5: Strength and Resilience Installation
  11. Day 6: Safe Connection Installation
  12. Day 7: Integration and Resource Combining
  13. Week 2: Regulation
  14. Days 8-10: Vagal Toning Exercises
  15. Day 8: Breathing and Vocal Toning
  16. Day 9: Cold Water and Physical Stimulation
  17. Day 10: Social Connection and Laughter
  18. Days 11-14: Safe EMDR Self-Administration
  19. Day 11: Preparation and Target Identification
  20. Day 12: First Processing Session
  21. Day 13: Deepening and Integration
  22. Day 14: Advanced Techniques and Future Planning
  23. Week 3: Processing
  24. Days 15-17: Trauma Titration Techniques
  25. Day 15: Foundation Titration Skills
  26. Step 1: Choose Your Starting Point Instead of jumping into the most traumatic part of a memory, iden
  27. Step 2: Create Boundaries Establish clear limits for your exploration:
  28. Step 3: Use Pendulation Move back and forth between activation and regulation:
  29. Step 4: Track Sensations Pay close attention to your body's responses:
  30. Day 16: Advanced Titration Methods
  31. Day 17: Integration and Mastery
  32. Days 18-21: Integration of Body and Mind
  33. Day 18: Embodied Integration
  34. Day 19: Emotional-Cognitive Integration
  35. Step 1: Pause and Breathe
  36. Step 2: Identify the Trigger
  37. Step 3: Access Resources
  38. Step 4: Cognitive Processing
  39. Step 5: Integrated Response
  40. Day 20: Relational Integration
  41. Day 21: Spiritual and Meaning-Making Integration
  42. Week 4: Integration
  43. Days 22-25: Future Templating
  44. Day 22: Relationship Future Templates
  45. Day 23: Professional and Achievement Templates
  46. Day 24: Challenge and Resilience Templates
  47. Day 25: Joy and Expansion Templates
  48. Days 26-28: Relapse Prevention
  49. Day 26: Early Warning System Development
  50. Step 1: Identify Your Top 10 Warning Signs
  51. Step 2: Create a Warning Sign Tracking System
  52. Day 27: Maintenance Strategies and Support Systems
  53. Day 28: Sustainable Long-term Recovery
  54. Days 29-30: Long-term Planning
  55. Day 29: Creating Your Personal Recovery Plan
  56. Day 30: Legacy and Future Vision
  57. References