Hi. I'm doing practical work given by my T, but she hasn't given examples for positive self talk. I wonder what examples of positive self talk people use to deal with trauma, maybe at the start of a traumatic episode or even in the middle of one. An example may be "This episode will pass". Even if just a few people even gave me one each, I could cobble them together. Pleeeease...

[Open Eyes]

Ok, discover, a very important part of your healing and gaining is making sure that when you experience a trigger or PTSD cycle that you do not allow yourself to self blame. And "patience" with self is very important. I had to learn that when I experience a trigger that ends up with me having a bad ptsd cycle that I remind myself that these episodes come up, crest, and pass and to do my best to remember "they actually do pass". I find that often things come forward and I slowly put whatever it is into words. Try to be positive with whatever you accomplish when it comes to verbalizing as trauma is stored in parts of the brain that does not have language. It can take time for all of these areas to get to a point where the language is all there. Allow yourself to do things in small parts/pieces as that is what works best with PTSD.

Originally Posted by Open Eyes

Ok, discover, a very important part of your healing and gaining is making sure that when you experience a trigger or PTSD cycle that you do not allow yourself to self blame. And "patience" with self is very important. I had to learn that when I experience a trigger that ends up with me having a bad ptsd cycle that I remind myself that these episodes come up, crest, and pass and to do my best to remember "they actually do pass". I find that often things come forward and I slowly put whatever it is into words. Try to be positive with whatever you accomplish when it comes to verbalizing as trauma is stored in parts of the brain that does not have language. It can take time for all of these areas to get to a point where the language is all there. Allow yourself to do things in small parts/pieces as that is what works best with PTSD.

I like "these episodes come up, crest, and pass". That's excellent.

And I'll take on board, "Try to be positive with whatever you accomplish when it comes to verbalizing as trauma is stored in parts of the brain that does not have language. It can take time for all of these areas to get to a point where the language is all there." That's new to me and I'll log it away to keep learning.

OE's advice is excellent and I relate to it very much.

I find that distraction works best for me. I counter episodes with lively music and try to fend them off with meditative music (especially alpha-wave CDs).

Reading can sometimes be a trigger. I've been reading spiritual self-help books lately which seem to help. Also, I find magazines to be a good distraction too. I like to read newspapers but they are often triggering - especially current events.

I no longer take long walks as my mind also wanders to bad things when I do. I could use the exercise so this is a big problem for me.

Let us know what you try and what works for you. We will all benefit from your findings.

I think this is a CBT exercise? The following are what I've gotten to date:

Trauma – Positive Self Talk
1. This episode will pass. These episodes actually do pass.
2. These episodes come up, crest, and pass.
3. An uncomfortable episode is coming up. I can do uncomfortable!
4. I have survived worse than this – way worse.
5. My mind is focused on this. But it will re-focus on better things.
6. I have my ninja girl to protect me.
7. I am powerful in my own life.
8. I can protect myself.
9. I’M PUTTING THESE THOUGHTS IN THE CLOUD AND THEY CAN WRIGGLE AROUND AND DO WHAT THEY NEED TO UNTIL THEY MOVE OFF.
10. These threats you are thinking are NOT REAL.
11. It doesn’t help to stand at the front door and listen for threats or look through the blinds at 3.00am.

Originally Posted by discover

I think this is a CBT exercise? The following are what I've gotten to date:

Trauma – Positive Self Talk
1. This episode will pass. These episodes actually do pass.
2. These episodes come up, crest, and pass.
3. An uncomfortable episode is coming up. I can do uncomfortable!
4. I have survived worse than this – way worse.
5. My mind is focused on this. But it will re-focus on better things.
6. I have my ninja girl to protect me.
7. I am powerful in my own life.
8. I can protect myself.
9. I’M PUTTING THESE THOUGHTS IN THE CLOUD AND THEY CAN WRIGGLE AROUND AND DO WHAT THEY NEED TO UNTIL THEY MOVE OFF.
10. These threats you are thinking are NOT REAL.
11. It doesn’t help to stand at the front door and listen for threats or look through the blinds at 3.00am.

Oh, and I forgot a biggie:

I'm really tired right now and an episode is coming on, but it will pass.