The Emotion Wave

Purpose
Allow the emotion to wash over you without fighting it, knowing it will eventually recede.

How to Apply

1. Name the problem in one sentence.
2. Choose a smallest concrete action (2–10 min).
3. Do it now and note one thing that helped.
4. Repeat daily for a week; adjust based on the review.

How & Why It Works

• Small, repeatable behaviors compound into stability and agency.

Results & Goals

• Immediate (0–72h): Reduced intensity of spikes; a clear next step when overwhelmed.
• Short‑term (1–4 weeks): Better sleep and grounding; fewer avoidance loops; more safe engagement.
• Medium‑term (1–3 months): Increased tolerance for triggers; stronger identity and relationships.

References

• SAMHSA — Trauma-Informed Care
• APA — PTSD Clinical Practice Guideline
• NICE — PTSD: management
• Linehan — DBT Skills (Emotion Regulation & Distress Tolerance)