SELF HELP RESOURCES
![Self Help Self Help](https://ziji.life/wp-content/uploads/2024/07/Self_Help.webp)
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