7 Exercises from Top Psychology Workbooks to Help You Process Trauma

Trauma can have a profound impact on our mental health and wellbeing. It can leave us feeling overwhelmed, anxious, and disconnected from ourselves and those around us. While professional help is essential in trauma recovery, there are also resources that can help us process and heal from traumatic experiences on our own. In this article, we’ll explore seven exercises from top psychology workbooks that can help you process trauma and take steps towards healing.

Identify Your Triggers

One of the most significant challenges of trauma recovery is learning to manage triggers. Triggers are external or internal stimuli that remind us of the traumatic event and can cause intense emotional reactions. In the workbook, "The PTSD Workbook: Simple, Effective Techniques for Overcoming Traumatic Stress Symptoms," author Mary Beth Williams offers an exercise to help readers identify their triggers. By identifying what triggers your trauma reactions, you can develop strategies for managing them and preventing them from controlling your life.

Create a Safety Plan

Feeling safe is essential to healing from trauma. However, for many trauma survivors, safety can feel elusive. In "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma," author Bessel van der Kolk suggests creating a safety plan as an exercise to help readers feel more secure. This can include identifying safe spaces, people, or activities that bring comfort and calm.

Practice Mindfulness

Mindfulness is a powerful tool for managing difficult emotions and staying present in the moment. In "The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole," author Arielle Schwartz includes an exercise that guides readers through a mindfulness practice focused on body sensations. This exercise can help you become more aware of how trauma is affecting your body and develop skills for regulating your emotions.

Write a Letter to Your Trauma

Writing can be a powerful tool for processing emotions and gaining insight into our experiences. In the workbook "Trauma and Recovery: The Aftermath of Violence–From Domestic Abuse to Political Terror," author Judith Herman includes an exercise that encourages readers to write a letter to their trauma. This exercise can help you express emotions that may be difficult to communicate verbally and develop a sense of empowerment in relation to your trauma.

Identify Your Coping Skills

Coping skills are strategies we use to manage stress and difficult emotions. In "Coping with Trauma-Related Dissociation: Skills Training for Patients and Therapists," author Suzette Boon offers an exercise to help readers identify their coping skills. By identifying your strengths and resources, you can develop a plan for managing difficult emotions and building resilience.

Challenge Negative Self-Talk

Negative self-talk can be a significant obstacle to trauma recovery. In "The PTSD Workbook for Teens: Simple, Effective Skills for Healing Trauma," author Libbi Palmer includes an exercise that helps readers identify and challenge negative self-talk. This exercise can help you develop a more compassionate and supportive inner dialogue and reduce feelings of shame and self-blame.

Create a Vision for Your Future

Recovering from trauma is about more than just healing from past experiences – it’s also about creating a future that feels hopeful and fulfilling. In "Healing the Fragmented Selves of Trauma Survivors: Overcoming Internal Self-Alienation," author Janina Fisher includes an exercise that encourages readers to create a vision for their future. This exercise can help you identify your values and goals and develop a sense of purpose and direction in your life.

I hope this article has been helpful to you in your journey towards healing and recovery from trauma. Remember that everyone's healing process is unique, and it's okay to take your time and go at your own pace.

By working through the exercises outlined in these psychology workbooks, you can gain a deeper understanding of your emotions and experiences, and develop practical skills for managing them. This will not only help you recover from trauma, but also improve your overall mental health and well-being.

It's important to remember that seeking help is a sign of strength, not weakness. If you are struggling with trauma or other mental health issues, don't hesitate to reach out to a licensed therapist or mental health professional for support. And if you're not ready for that step yet, know that there are many resources available, including these psychology workbooks, that can help you start taking control of your healing process.

So go ahead and pick up one of these workbooks today, and start working towards a brighter and more fulfilling future. Remember that healing is possible, and you deserve to live a happy and healthy life.