Mind-Body Workbook for PTSD (24 page)

Body Tension:

______________________________

______________________________

1. Bubble your map, drawing a circle (bubble) around the thought that brings the most body tension. Take a few minutes to scatter more thoughts around the circled item. Bubble any other troubling items.
   
2. Identify as many requirements as possible:
   

   ______________________________
   

   ______________________________
   

   ______________________________
   

   ______________________________
   

3. How do you act in this state?
   

   ______________________________
   

4. Do the map again, writing the same situation in the oval. Before you start writing, listen to background sounds and feel your body’s pressure on your seat, your feet on the floor, and the pen in your hand. Once you are settled, keep feeling the pen in your hand as you start writing. Watch the ink go onto the paper and listen to background sounds. For the next few minutes, jot any thoughts that come to mind.

Situation Still Causing Distress Map with Bridging

1. What’s your mind-body state now?
   

   ______________________________
   

   ______________________________
   

2. Write how you will be better able to deal with that situation when it comes up again:
   

   ______________________________
   

   ______________________________
   

5. Go back to your symptom log from Day One at the start of this chapter. On a separate sheet of paper, map any symptoms you still have. Remember, use all your bridging tools (bridging awareness practices, thought labeling, and recognizing and defusing requirements). Watch the symptoms lose the power they once had.

MBB Weekly Evaluation Scale Resolve Trauma Memories Step by Step

Date: __________

During the past week, how did you do with these practices? Check the description that best matches your practice: hardly ever, occasionally, usually, or almost always.

List three requirements you have defused:

______________________________

______________________________

______________________________

List three examples of how your life has changed from using mind-body bridging:

______________________________

______________________________

______________________________

8.
Dealing with Your Trauma: Triggers and Fears

This chapter focuses on trauma-related triggers and fears that hold you back from healing yourself. You’ll realize it’s not your current activities, the past traumatic event, or even your memories of your trauma that are causing your distress. It’s your current requirements, which activate your I-System, supporting your false belief that you are incomplete and damaged.

Triggers are current events that fail to meet your requirements, activating your I-System. Once activated, your I-System spins storylines (memories of past trauma, in this case) to create mind-body distress. When you become aware of a trigger (for example, a sound, a smell, or something someone says or does), it’s important to understand that it’s directing you to the real culprit, your requirement. In this chapter, you will have the chance to see for yourself that you’re not a victim of your fears, limitations, or past traumatic events. Your mind-body can heal from PTSD, and peace of mind is within your grasp.

Day One     Date:____________

1. An event or thought can trigger the I-System only if it fails to meet one of your requirements. Throughout the day, notice any events that distress you because they remind you of a past trauma. Note any body tension the events bring up. Log your experiences.

Remember, it’s not the current event or trigger that causes your distress; it’s the failure to meet your requirement that activates your I-System.

2. Do a Trigger map. Choose a triggering event from the previous chart. Write it in the oval. Next, around the oval, scatter any thoughts that come to mind. Write for three to five minutes, without editing your thoughts. Describe your body tension at the bottom of the map.

Trigger Map

Body Tension:

______________________________

______________________________

1. Bubble your map by drawing a circle (bubble) around the thought that brings the most body tension. Take a few minutes to scatter more thoughts around the circled item. Bubble any other troubling items.
   
2. List your requirements:
   

   ______________________________
   

   ______________________________
   

   ______________________________
   

3. How do you act in this situation?
   

   ______________________________
   

3. Do the Trigger map again, writing the same trigger in the oval. Before you start writing,listen to background sounds and feel your body’s pressure on your seat, your feet on the floor, and the pen in your hand. Once you are settled, keep feeling the pen in your hand as you start writing. Watch the ink go onto the paper and listen to background sounds. For the next few minutes, jot any thoughts that come to mind.

Trigger Map with bridging

1. What differences do you notice between this map and the previous one?
   

   ______________________________
   

   ______________________________
   

2. How do you act when exposed to the trigger when your I-System is calm?
   

   ______________________________
   

   ______________________________
   

   Whenever you notice signs of an overactive I-System (such as body tension or memories of your trauma), it means you have more requirements to defuse, many of which you found on the previous map. As you already know, once you have defused your requirements about a trigger, you can face that trigger without an I-System meltdown.
   

Day Two     Date:____________

1. Whenever a current event triggers your I-System, tune in to your senses and find the hidden requirement. You have defused the requirement when your mind-body bridging practice has helped you face past triggers related to your trauma without causing mind-body distress. Now you’ll function naturally. Log your experiences:

Which requirements were you able to defuse, and how did you do it?

2. Do a Trigger map. From the previous chart, choose a requirement you couldn’t defuse. Write the trigger at the top of the map, and write the requirement that it triggers in the oval. Next, scatter your thoughts around the oval. Write for three to five minutes without editing your thoughts. Describe your body tension at the bottom of the map.

Trigger Requirement Map

My trigger is

______________________________