SELF HELP RESOURCES

Self Help

Ashwagandha

Root, bark and leaf for adrenal exhaustion read more here on the stuffthatworks site’s C-PTSD & PTSD pages. Highly recommended source.

https://www.stuffthatworks.health/ptsd-and-cptsd/treatments/ashwagandha-withania/

Microdosing

Great article on this subject here https://ziji.life/blog/micro-dosing/

PTSD and marriage

USA veterans affairs blog by partner
https://news.va.gov/39009/ptsd-and-marriage-advice-from-someone-whos-been-there/

What no one tells you about a partner wIth C-PTSD

SBS Voices Australia.A program on living with trauma for a dual trauma couple
https://www.sbs.com.au/voices/article/what-no-one-tells-you-about-living-with-a-partner-with-ptsd/yde9f9sxj​

Google it

These terms bring up useful information:
My partners PTSD is draining me

Tapping

Free and easy to practice when distressed, and also in a program of self-healing
https://www.thetappingsolution.com/tapping-101/

Havening

Start with this breath warm up 
https://youtu.be/hFcQpNr_KA4
and then go to the 60 second anxiety hack
https://youtu.be/7hA0VvB9qak

Interview with founder
https://youtu.be/LqHN4B4AGEU

A havening trauma erasure 
https://youtu.be/AdqTb71eRCs

Robin’s background and the science 
https://youtu.be/gqIL8dXB7b0

Robin’s compassion TedTalk 
https://youtu.be/jTYSzLtbYTU

Tam’s video explainer 
https://youtu.be/VD6PcEWDJbo

For gentle self havening you only need to do the movements twice, but do each single movement 5 times. That is two rounds of the cycle.

Supplement to book
Havening-Handbook-Supplement-Harry-Pickens

Trauma release exercises – TRE

YouTube instructions for TRE
https://youtu.be/FeUioDuJjFI

10 minutes of exquisite silent attention & swap

Adopt a position of serenity, calm and confidence in listening – everything is going to be okay. I am just listening and being with their process. Breathe. Just listen, no judgement, no comments, avoid nonverbal messaging of empathy. If you need to shake it off before swapping then do so.

The speaker focuses on the felt sense of whatever comes up and breathes through them, without looking to their partner for a cure or an escape in starting a fight. Focussing tools are useful as a guide https://focusing.org/sixsteps

Bilateral sound recordings

These are often supplied as background in meditation music. Some apps allow you to set the rhythm to stimulate particular brain waves. These can be quite profound tools or just bloody annoying noise. Here is a one hour example on YouTube https://youtu.be/3AAH7vINhmQ

EMD*R

Here is an excellent background to EMD*R
https://youtu.be/HNdMHuwvF_M

This one a bit different but useful demo https://youtu.be/hKrfH43srg8

The butterfly tap self soothe https://youtu.be/xUufXf_cTec