EBOOK
The 30-Day Rapid PTSD Relief Workbook
Evidence-based Polyvagal Theory And Eye Movement Therapy (emdr) Exercises For Complete Nervous Syste
Hanae Dakota Sparks(0)
About
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.
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.