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PTSD Resources for Survivors and Caregivers |
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Healing Ideas
Poetry Pg. 1 ,2, 3, 4, 5, 6 Art Page 1, 2 Music Page 1 Support Pal Inspirational Stories Page 1 |
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Kathryn | Laci | Lorraine | Laurie | Mary | Pat | Patti | Red | Robin | Ruth | Tammy | Tracee |
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| Aleah's Healing List: Walking in the woods/park Lighting candles Soothing music (Loreena McKennitt, Libana, Patty Griffin, Ron Sexsmith, Emmylou Harris, etc....) Reading A good, soft blanket Lavendar linen spray A phone call to an old friend Cooking Looking at magazines Yoga Cleaning (it is cathartic to do physical work sometimes) Building a celebration display/healing alter Going to fall fairs Petting a cat Writing (although this can be a trigger, so make your project specific, as not to let you mind travel to sad/fear based thoughts) |
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| Amy: Things I do to help heal! Hug my dog Noel and my two cats Rascal and Smokey! Hike with my dog. Go camping and fishing. Talk to others who understand.....and listen. Play the guitar or piano. Writing music! Read. Woodworking (drawing and wood burning) Therapy ( I would have never started to heal without this!!!) Blow bubbles outside with my best friend. Eat Pizza and wings! Help and support others through volunteer work. A poem I feel that has helped me through some of the rough times is this: When you walk to the edge of all the light you have, and take a step into the darkness of the unknown, You must believe that one of two things will happen: either there will be something solid for you to stand upon or you will learn to Fly! -Author unknown to me Another healing factor for me is my faith in God! A song I teach all my campers is by Michael Card called "That's What Faith Must Be." The chorus goes like this: To hear with my heart, to see with my soul, to be guided by a hand that I cannot hold, to trust in a way that I cannot see. That's what faith must be. My faith in God has helped me to heal and to move on. |
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| Carolyn: Healing & Imagination by Carolyn: One of the ways I have nurtured my imagination is to use children's books on tape to sooth myself to sleep and to create a place in which children either had caring parents or found other caring adults to help and not harm them. I realized even before my healing began that I had been on guard most of my life, looking to make sure that I was not going to be exploited as I had been as a child. My parents did not read to me and so when I started regular visits to my psychologist and a support group, I felt safe enough to take my guard down and begin to nurture my inner child with good children's literature Stories like Alice in Wonderland, Catherine called Birdy and The Monkey People have given me good role models of interesting children acting in creative and resourceful ways as they confront life's problems, both real and fanciful. I have listened to my favorites two and three times and my inner child often goes to sleep with a smile on her face. I think she helped me write this poem about two years ago: I Am The Child I am the child feeling new and carefree Enough for "peppermint dreams." I am the child popping my eyes out in wonder At a story like The Monkey People. I am the child growing up slowly Through days of long warm summers Not of the past that lack power But in the present where I have choice To trust, to care for my dormant interests To develop a passion for MY life. |
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| Cindy Lou's List of Favorite Healing Stuff: Reading Playing with my children Creating Poetry Talking to friends SHOPPING SPENDING MONEY! (ha) Journaling Things I would like to try to help in healing... Work in a center with those who have been sexually assulted or abused. Traveling all over the world Writing a book to help other survivors |
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| Dianne: Healing Things: classical music sauna bath meditation spending time with close friends being in nature- walking, sitting, exploring really good food journalling drawing craft writing reading |
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| Donna:
1. listen to country music |
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| Jan: One of the good coping strategies my therapist taught me involves using all of your five senses to help you feel calm inside. You begin by shutting your eyes and imagining the most peaceful place you can. I personally use one particular beach I love and feel especially peaceful at. When you picture this place (whatever or wherever it is), picture all the visual details you can--the sun hitting the breakers, the color of the sand, the way the clouds look, the way the people (if there are any )look, the gulls, etc. When you have a "perfect" picture of this place in a visual way, gently press your thumb against your arm or leg (like counting on your fingers as a child). Then plug into another sense, such as your sense of hearing. Keeping your eyes closed, hone in on this place and its sounds--the gentle sound of the breaking waves on the shore, the crash of waves against the rocks, the sounds of the gulls, small children laughing on the beach, etc. until you have captured what for you is the "perfect" picture of this place--in terms of sounds. Then gently depress your index finger against your arm or leg, kind of checking off in your mind that you have dealt with two senses now, sight and sound. Then do this same thing with smell, taste, and touch, gently depressing your third finger, ring finger, and finally your pinky finger as you reach the perfect place with its perfect smells, tastes, and physical feelings (examples: the smell of fried clams, clam cakes, suntan lotion, salt air; the taste of a beach picnic with its "sandy" tuna sandwiches, grape Koolaid, etc.; the feeling of the sun on your warm skin, the light breeze on your face, the warm, soft sand under your feet, etc.) Eventually you will get to the point at which all you have to do to calm down inside is just to gently press your thumb, index finger, third finger, ring finger, and then pinky against your leg. You don't even have to go through the slow mental process of picturing this favorite place with your favorite sensory images. It is as though your mind, after a lot of practice with this strategy, simply calms down when you touch each digit to your leg. I used to use this when I would start to have flashbacks or get extremely anxious. It helps a lot! Also, I have been very pleased with using light and sound therapy which I have been able to get with a therapist. This therapy worked very well in helping me to recover very traumatic childhood memories, and also has helped tremendously with anxiety. I purchased a small home model which is very portable and helps a lot with my anxiety. It has a number of different programs for different uses and cost (if I remember correctly) in the neighborhood of $300. It is not nearly as versatile as the machine my therapist used, but it does what it purports to do. By the way, this machine is not at all scary to use. It has strange looking "sunglasses" that you put on for the lights and a very small computer type thing that these glasses plug into. There are also headphones that plug into this computer thingy. It is all very unintimidating and you can turn the lights and sound down low and keep your eyes closed so the low light doesn't bother them but does change your brain wave activity. It is all very peaceful, and I have often even fallen asleep using the machine. |
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| Healing Ideas by Jeremy After my rape, my friend brought me into a a safe and loving environment where no decisions had to be made -- from eating to sleeping -- to allow the crying, the screaming -- the healing. It was horrible with the flashbacks and all but my friend was there and was a constant support which helped me greatly. Getting the proper medical treatment and getting tested for AIDS. Locating a counselor who knows not to look at you like your crazy - not one where they just want to put you on Prozac and do an interview in a hallway. Locating your Gift From Within. To stay with and communicate them because every one has that knowledge of the pain that we all share. It's a knowledge that goes deeper than words. It's something that touches one's very soul to give a special support and understanding where and when needed. Doing meditation helped and listening to good meditation music such as "Journey to the Goddess". See "http://www.sacreddream.com". Listening to Tony Robbins motivatonal and positive thinking tapes ("http://www.tonyrobbins.com/cgi-bin/giant.cgi"). Checking out a clinician who works with a therapy that is specific to trauma victims known as tap therapy by Roger J. Callahan. See "http://www.tftrx.com/anxiety_relief.htm". For those who have been drink-spiked, find out what happened. Know who, what, when and where. Do not stop looking until answers are found. The SOACOR Foundation The Silent Ones Against Crimes of Roofies is there to aid with resources. We hope one day be able to support an Innocent with more investigative services and legislation changes. |
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| Joni The following helps me to unwind and get centered. I usually light candles and put them around my bathroom. Then I fill my Jacuzzi with scented salts. I put my walkman on with a tape of nature sounds, or the ocean, or (my favorite) hymns by the sea and float away. I force my mind to stay focused on the sounds and not on any thoughts. I also take a yoga class and try to find 15 minutes to practice in the morning before my day starts. These form of meditations helps to keep me refreshed, grounded and in touch with God. |
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| Joyce: creating a special place on my table to draw and doodle with crayons & paints warm bubble baths good sushi with lots of wasabi watching comedies having a couple of good friends to call when I'm sad reading biographies, philosophy, science, self help listening to jazz and country walking in the woods watching hawks in the sky watching the stars on my back porch |
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| Judi: Nature is a very big part of my healing. ( I know that some of you will not understand the plants and stuff I am typing about as I live in Australia but we still share the same problems) I like to go in the forest, as much as I am able. The forest that I go into is a eucalyptus forest, we call them gum trees. I have lived opposite this forest for most of my life. I have seen this forest come back after very bad bush fires, and wind storm, drought, and flooding. I would like to get the strength of some of these grand old trees, ok they may show a scar on their bark, but the Aussie bush just fights back at what every comes its way. So I feel strong and more in touch with the inner me, when I am deep in the forest, and the air is full of the scent of eucalyptus from the sun hitting the leaves, and the kookaburras sings their song, sometime there may be a Wallaby( this is like a kangaroo, just smaller) eating some grass, then it will jump off in the scrub. This makes me feel alive. |
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| Fighting Depression with Visualization by Judy Fighting depression for me was difficult. I have learned though that everyone has to fight depression on their own ground. I talked with many people before I was able to formulate a plan for actually attacking the problem. Even as I was working through this problem, I found that if I thought about it too much, it sent me backwards. This is what worked for me and is still working. My first step was recognizing that I was depressed. Sometimes it took me several days just to realize that I was depressed. I used visualization to help myself. I needed to see a picture and identify a problem before I could move on. I called this visualizing the black hole. I had to actually visualize this before I could move forward. What I saw was me on a path or street, walking along, minding my own business (which at this point is very easy for me to do). I see in the path a medium sized black hole, that looks bottomless (big enough for me to fall in). At first, when I realize that I am depressed, I just find myself at the bottom of this black hole. I have no idea how I got in, but there I was. The only way out is a ladder. This ladder is always there, but it can be difficult to climb. Sometimes it took me days to climb it (slippery sucker). I just kept visualizing myself a few rungs higher until I could peek out into the daylight. Sometimes, I just peeked out and got right back in. But, eventually I did climb all the way out. Ok, that is depression to me, the bottom of a black hole. Now, my first job is to notice that I am walking into the black hole and fall ing to the bottom. That is all I need to do. Just say to myself, oops, into the black hole again. Climb back out and try to see the black hole coming next time. I eventually could see the black hole coming and actually step around it. That took awhile for me to accomplish. I hope this is helpful to others out there who are depressed. It has been a good tool for me. |
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| Kathryn: 1) Learn a martial art (including Tai Chi). I have a collection of black belts in various styles if anyone has questions about any martial art styles. 2) Hot baths with bubbles or scented oils. 3) Taking "time outs" when I start getting overwhelmed or too anxious...not always easy, but it can be done. 4) Allowing myself the occassional mental heath day where I hide under the covers and read books by flashlight like when I was a kid. (Don't forget the Oreos!) 5) Swim till the anxiety or whatever "dissolves" physically and mentally. It is hard to be anxious when your muscles turn to jello. 6)Hangout with little kids...it is difficult (for me anyway) to maintain a depressed view on life when my 2 1/2 year old nephew has just discovered tadpoles! |
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| Laci: I've been a long time with PTSD and all it's various stages. At one point I never thought I would be saying this: but there are many blessings, joys and rewards that come out of PTSD even though it is mixed in and at times lost with pain, struggling for balance, and suffering. There are many things that helped me get to this point of being able to experience joy, love, friends once again, but for now there is just one I'll share with you: For ones whose PTSD is related to childhood, this was very helpful for me: Either join a book club and begin ordering children's story books or go to your local library and check out several children's books. Children's books tend to always have a positive theme. They are funny. They can prick your curiosity. They are easy to read, lots of pictures distract negative thoughts. When my PTSD was real bad, periods of depression prevented me from reading, concentrating, loss of desire to do things, Yet I was able to respond to flipping through a child's book..... Go figure? I can't explain why it helps, but I know it did help. Especially at night when disquieting thoughts can intrude, there just was no comparison to reading about Miss Piggy visits the City, or a Giggle, Giggle, Quack, Quack story to knock out the negative thoughts. When concentrating is difficult, a child's book was a realistic choice. Now, I simply find that the best down to earth, healthy, simple humor is found in children's books = no matter what your age is. |
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| Laurie: Therapy yoga dance art painting journaling reading pets trips walking running |
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| Lorraine I like going to conferences to learn more about my disorder. It helps me to advocate for myself as well as learn how to advocate for others I like to listen to all types of educational tapes such as learning about better nutrition, learning about the newest medications that are coming out, how to deal better with anger, etc. I use massage as a regular part of taking care of myself. It is a special gitft I gift to myself on a regular basis. It is fun to work with aeromatherapy and oils which can reallly affect my mood for the better. I enjoy humourous movies like the Bandit Listening to uplifting christian music Writing pen pals and giving them encouragement. I practice yoga and I find it a great stress reducer Spending quality time with my best friend; that is my Dog Casey |
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| Mary: Healing things for me: bubble baths with a good book or magazine journaling talking to my best friends talking to my therapist taking walks on my Dad's farm with my little Boston Terrier, Sniglet Playing with kittens walking in the rain barefoot and splashing in the puddles with my dog sit outside my apartment and watch the sun go down over the tops of the mountains lay in a silent apartment and listen to a thunder storm Music--love music!!!---put on my cordless headphones and turn it up loud to block out the world cook a friend a good meal movies---lots of movies. Anything but gory ones! writing letters to my penpals and my friends and my aunt writing "you hurt me letters" but NOT sending them...I give them to my therapist reading painting sewing sculpting surfing the web writing unexpected thank you letters to people that made me feel good...including my busy nice family MD and his staff listening to learning tapes on biology or spiritual topics Make someone a birthday cake instead of buying one Do for other less fortunate people and NOT expecting anything in return Praying stretching out flat on the floor and stretch and think about how gravity affects our bodies and how good it feels to not be on my feet looking up at the moon and stars when I take my dog out for her nightly duties walking in a new snow at 3:00 A.M. before the world has a chance to turn it into dirty slush Knowing that Joyce and Gift From Within is there for me (hi Joyce! :) ) |
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| Pat: Below are listed my top ten ways I use to promote inner healing: 10. Take a nap 9. Listen to uplifting selections from a Yanni album 8. Watch the Jerry Springer Show - watching that reminds me that I'm not totally out of it! 7. Call a friend 6. Visit a friend 5. Pray to St Jude, the Patron Saint of Hopeless Causes 4. Read a good, uplifting book - "The Secret Garden" is one of my favorites 3. Pray to God and Jesus for the strength to carry on 2. Pray the Divine Mercy Chaplet And my 1. way to promote inner healing is......................... Pray the rosary - IT REALLY WORKS!! |
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| Patti: Things I do: Spend time with my puppy, who is so alive and full of joy and loves me unconditionally Read, and read and read Journal and write lots of poetry Encourage others Pamper me (when I have time)...hot bubble baths with candles Religious music or just feel good music Cook and invent new recipes Walk and enjoy nature...nature is so very healing Sleep in and get rest when I can Making a special gift for someone and watching their eyes light up Eating my favorite thing Taking a day off and doing what I want to do Things I'd like to try: Assertiveness training Starting my own business (I dream of working at home) Volunteering with children in some capacity (I always wanted to have children but never did) Learn to roller blade |
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| Red I've discovered Sound Therapy. They have found that certain sounds promote healing. It is a recognized therapy and it is highly recommended for people who have been traumatized or who do stressful jobs such as caregivers, and for people who work in negative environments. Sound Therapy works very well for me. I've discovered that certain sounds like the ocean, native American music, crystal bowls, piano music can help sooth my PTSD symptoms. PTSD symptoms interfere with my daily activities and also my writing. I am still playing around to see what sounds help and this is fun. Finding this healing tool has been wonderful. Sounds can sooth my negative feelings, and allow them to pass in a gentle way. So far Native American music has been the most effective. This has helped my writer's block. Here are some websites that you may find helpful. Useful websites have been: www.mozarteffect.com www.innerpeacemusic.com www.soundlistening.com |
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