english

Managing helpless anger

by Theresa on May 27, 2018 in Emotions, english, Self-regulation

One of the strongest and potentially most destructive feelings a trauma survivor can experience (apart from chronic shame) is helpless anger. It triggers the deep sense of powerlessness that we experienced during trauma time and combines it with the uproar of energy found in anger. We often can’t handle the energy and turn it against […]

Being triggered and what to do about it

by Theresa on May 23, 2018 in basics, DBT Skills, english, Self-regulation

Living with trauma means that we will be triggered. It is part of the definition of PTSD. If the question is not “if” but “when”, we need to find a way to deal with it. Step 1: Notice that something inside you was triggered and understand your current experience as a reaction to the […]

The Wheel of Coping

by Theresa on May 19, 2018 in DBT Skills, english, Self-regulation

When we are struggling, we try to cope. But there are healthy and there are toxic coping strategies. You will recognize toxic coping because it works short-term, but it has negative long-term effects. Things like alcohol, drugs, self-harm, binge/purge cycles, abuse of prescription medication, shopping binges, high-risk behavior, irresponsible sexual activity, dissociation acts of violence […]

Organizing critical situations (difficult days)

by Theresa on May 17, 2018 in basics, english

We like to have an organized life. When things start to get difficult we have a phased plan for a structured retreat that makes it possible to keep up self-care and the most important duties, while reducing stress and saving energy. We think of it like a rocket that drops different parts at certain points […]

Keeping up boundaries without a power struggle

by Theresa on May 15, 2018 in communication & relationships, english

There is a difference between a discussion/negotiation and an argument/fight. One is trying to solve a problem, the other is trying to prove someone wrong, oftentimes using blame and starting drama or crossing personal boundaries. Entering a fight means that it will hurt, both sides, while it fully ignores the real problem. We use a […]

DBT-PTSD for treating cPTSD with complex dissociation

by Theresa on May 13, 2018 in english, therapy

DBT-PTSD, also called DBT-PE, is a relatively new 12-week inpatient program designed to treat cPTSD with severe comorbid disorders like dissociation. It combines elements from classic DBT with Prolonged Exposure (PE) as trauma confrontation technique. In a nutshell Before starting: You will be tested, if you meet the criteria. DBT-PTSD is aimed at people […]

The polyvagal theory for PTSD

by Theresa on May 2, 2018 in basics, english, theory

This post is based on „The polyvagal theory“ by Stephen Porges. The book describes a mostly scientific theory about the nervous system, specifically different parts of the vagus nerve and how it is related to stress and social interaction. The details on the anatomical side are boring and difficult. So we will butcher it, take […]

Budgeting (LifeSkills)

by Theresa on April 18, 2018 in english, self-care & life-skills

A lot of people with PTSD or DID survive with very little money. The key to a simple but manageable life on a tight budget is having a plan, actually writing a budget for the month. (Everyone should do this, but it is especially important with low income) We will walk you through the steps […]

TRIMB: a gentle approach to Trauma Reprocessing

by Theresa on April 12, 2018 in english, therapy

[ATTENTION: This article explains a method for trauma treatment. Do not try this for yourself. Do not try this with a T who is not trained to do it. This is not a „teaching“ or self-help article. It is only meant to inform you about a basic strategy and is overly simplified.] TRIMB® was […]

The 3 Phases of Therapy 2: Trauma Work

by Theresa on April 11, 2018 in english, theory, therapy

Trauma and DID therapists commonly agree on working with a 3-phase-model. It describes an order in which to do work for the best, fastest and safest results. In an attempt to keep articles short we will share about the different phases in separate articles. The 3 phases are Stabilization Trauma work Integration The separation […]

Team Meetings and conflict solving (DID SystemWork)

by Theresa on April 2, 2018 in basics, DID, english

Roll calls can help your DID System to manage situations in daily life, but they are not enough to support your SystemWork long-term. You need something that is equally organized, but that allows for more of a conversation than just a short report. You need a team meeting. [There is actually no need to have […]

Resource Game for DID SystemWork (ft. Unicorn)

by Theresa on March 26, 2018 in DID, english

A while ago we created a resource-oriented game to play with our DID system. We were looking for a playful way to get together and do things that create a relational experience as well as lift our mood and support our DID SystemWork. (If you don’t have DID, keep reading to find out how you […]