The Journaling (Controlled)

Purpose
Write about memories in short bursts, then ground yourself.

How to Apply

1. Set a 5–10 minute timer; write facts before feelings.
2. If intensity rises, pause and use a grounding breath.
3. Close with one actionable next step or a self-kind phrase.
4. Store notes in a safe place or discard with intention.

How & Why It Works

• Cognitive processing and narrative building reduce rumination and foster meaning.

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)