Plan A (also known as kick PTSD's backside Version 1, lol)
Goal One ~ Reduce physiological arousal
1. Establish a HEALTHY daily routine... regular eat/sleep/exercise/activities etc...
2. Use physical exercise to increase endorphins level (instead of using repetitive behaviour)
3. Engage in a "relaxing" but active activity to reduce adrenaline (e.g. Gardening)
4. Decrease caffeine intake (swapping weak tea for coffee)
5. Develop BETTER strategies for solving problems (Flight is not one of them, rofl)
a. Learn how to listen more attentively (Trying Toastmasters as should provide a good, non-confrontational forum for working on HEARING what others are saying...)
b. Learn how to calmly communicate a need (Focus on a preference rather than a non-negotiable)
c. Have a plan for how to deal when other person does not care about reaching a mutually suitable solution... Speak personal thoughts calmly and clearly (just repeat the basics) and "invite" cooperation.
Goal Two ~ Regain a sense of "Reasonable Mastery"
1. Begin to shape my environment to meet my NEEDS
2. Actively PLAN my recovery process ~ Yup! LOL
3. Practice exercising good control over NON-trauma related activities e.g. Budget, pets, garden, food, exercise...
4. Reduce NEGATIVE thinking
a. Correct over-generalisations - reduce to specifics
b. Challenge false assumptions - e.g. assume mistreatment is inadvertent not deliberate
c. Stop "discounting" POSITIVE - LOOK for positives!
Goal Three ~ Make & maintain new POSITIVE attachments
1. Look for problem solving HELP
Trust = predictable behaviour + similar values + similar GOALS!
2. Become less socially isolated > get CONNECTED
Goal Four ~ Make a COMMITMENT to a meaningful PURPOSE
1. Reflect on what happened... GENTLY!
2. Affirm my survival response and the consequent adaptations
3. Move forward with deliberate PURPOSE!
1. Establish a HEALTHY daily routine... regular eat/sleep/exercise/activities etc...
2. Use physical exercise to increase endorphins level (instead of using repetitive behaviour)
3. Engage in a "relaxing" but active activity to reduce adrenaline (e.g. Gardening)
4. Decrease caffeine intake (swapping weak tea for coffee)
5. Develop BETTER strategies for solving problems (Flight is not one of them, rofl)
a. Learn how to listen more attentively (Trying Toastmasters as should provide a good, non-confrontational forum for working on HEARING what others are saying...)
b. Learn how to calmly communicate a need (Focus on a preference rather than a non-negotiable)
c. Have a plan for how to deal when other person does not care about reaching a mutually suitable solution... Speak personal thoughts calmly and clearly (just repeat the basics) and "invite" cooperation.
Goal Two ~ Regain a sense of "Reasonable Mastery"
1. Begin to shape my environment to meet my NEEDS
2. Actively PLAN my recovery process ~ Yup! LOL
3. Practice exercising good control over NON-trauma related activities e.g. Budget, pets, garden, food, exercise...
4. Reduce NEGATIVE thinking
a. Correct over-generalisations - reduce to specifics
b. Challenge false assumptions - e.g. assume mistreatment is inadvertent not deliberate
c. Stop "discounting" POSITIVE - LOOK for positives!
Goal Three ~ Make & maintain new POSITIVE attachments
1. Look for problem solving HELP
Trust = predictable behaviour + similar values + similar GOALS!
2. Become less socially isolated > get CONNECTED
Goal Four ~ Make a COMMITMENT to a meaningful PURPOSE
1. Reflect on what happened... GENTLY!
2. Affirm my survival response and the consequent adaptations
3. Move forward with deliberate PURPOSE!
Replies