This Book Belongs To

This Trauma Therapy Workbook offers a structured approach to

assist you in processing trauma, monitoring emotional reactions, and
building coping strategies. Here's how to make the most of it:

Trauma Timeline & Reflection

Begin by documenting significant events in your life, both positive and
negative. Reflect on how these experiences have shaped your thoughts,
emotions, and how you see yourself. As you go through these reflections, take
note of any recurring patterns in the traumatic experiences and emotional
reactions you’ve had. Consider what you’ve learned from these events and
identify steps you can take to reduce the likelihood of similar challenges in the
future

Triggers & Coping Strategies

Pay attention to situations that trigger emotional responses, noting the date,
location, emotions, and physical sensations you experience at the time. By
tracking the coping strategies you’ve used, you can evaluate how effective
they’ve been in managing your emotions. Recognize the warning signs that
indicate you’re being triggered and create a plan for how to respond more
effectively in the future

Grounding & Relaxation Techniques

Incorporate various grounding techniques to help manage overwhelming
emotions. For instance, breathing exercises like box breathing (4-4-4-4) or 4-7-8
breathing can help you stay centered. Another method is the 5-4-3-2-1
grounding technique, where you engage your five senses—sight, touch,
hearing, smell, and taste—to bring you back to the present moment. Practicing
mindfulness through exercises like body scan meditation or mindful
observation can also be useful. Additionally, having comfort objects or rituals
to rely on can help keep you grounded in moments of distress
 Thought Reframing & Self-Compassion
Begin by challenging any negative beliefs you hold by weighing the evidence
both for and against them. Work on replacing these negative thoughts with
healthier, more supportive alternatives that align with a positive self-image.
You might find it helpful to keep a self-compassion journal, where you actively
reinforce self-love and forgiveness. Additionally, incorporating affirmations
into your daily routine can help boost your self-worth and cultivate a kinder
inner dialogue

Emotion Regulation & Tracking

Keep a record of your emotions, rating their intensity on a scale of 1 to 10.
Identify the triggers behind each emotion and note how long it lasted.
Afterward, assess the coping strategies you used to see how effective they
were in managing those feelings

Inner Child Healing

Reflect on comforting memories from your childhood and think about ways to
nurture your inner child. Consider writing letters to your younger self, offering
reassurance and healing. Recognize any unmet needs from your childhood
and explore ways you can fulfill them in your present life

Body Awareness & Somatic Healing

Pay attention to areas of physical tension, such as your shoulders, chest,
stomach, and hands. Use relaxation practices like progressive muscle
relaxation and mindful movement to release tension. Track how stress
manifests in your body and experiment with different techniques to relieve it
 Support System & Emergency Resources
Create a map of the trusted individuals in your life and the types of support
they offer. Make a list of emergency resources, including crisis helplines,
therapy groups, and community organizations. Reflect on how comfortable
you are reaching out to these resources when needed

Healing Goals & Milestones

Set clear, achievable short-term goals for the next 1-3 months and long-term
goals for 6 months or more. Break these goals down into actionable steps and
monitor your progress. Remember to celebrate small victories along the way
and acknowledge the long-term improvements in your healing journey

Healing Goals & Milestones

Take time to explore your values, strengths, and personal beliefs. Reflect on
what truly matters to you and how you can align your actions with your core
values. By identifying your unique qualities, you can build a stronger sense of
self and create a path that supports your personal growth. Regularly evaluate
areas where you feel you’ve grown and areas that could benefit from further
attention, ensuring you are nurturing your evolving self

Mind-Body Connection & Wellness

The mind and body are closely linked, with each influencing the other. Being
mindful of how your thoughts and emotions affect your physical health can
help you identify areas of tension or stress in your body. Practices like yoga,
tai chi, or mindful movement help to reduce stress, improve flexibility, and
enhance mental clarity. In addition to physical movement, supporting your
body with proper nutrition, hydration, and regular exercise is essential for
both mental and physical well-being. By nurturing this mind-body connection,
you can create a balanced routine that promotes overall wellness, reduces
stress, and encourages vitality
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Cognitive Distortions
Cheat Sheet

All-or-Nothing
Thinking
Overgeneralization
Overgeneralization

Mental Filtering
Discounting
the Positive
Mind Reading

Catastrophizing
Emotional Reas-
oning
Should
Statements
Labeling

Which ones do I fall into

most often?
 Letter to My
Future Self
Today's date:

Dear Future Me...

I hope you remember that...

My dreams and intentions are...

No matter what, please hold on to

 WEATHERING THE
STORM
- CRISIS PLAN -

When I feel overwhelmed, I can...

Who can I call?

Reminders I can tell myself:

Emergency kit location (if applicable):

 Calming Toolkit
Inventory

101
My go-to grounding tools:

Sounds that soothe me:

Smells/textures that comfort me:

Safe spaces (real or imagined):

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
BREATHING EXERCISES & MINDFULNESS TECHNIQUES
BOX BREATHING (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds → Hold for 4
seconds.
Repeat as needed for calm and focus.
4-7-8 BREATHING
Inhale deeply for 4 seconds → Hold your breath for 7 seconds → Slowly exhale for
8 seconds.
MINDFUL OBSERVATION
Take a moment to pause and observe your environment without any judgment. Just
notice.

NOW FOCUS ON YOUR SENSES:

5 things you can see

4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes
 Trauma Timeline
Significant Life Events (Both Positive & Negative)

Age/Time Period Occurrence Positive/Negative/Mixed

How can I reduce these risks?

Reflections on How Events Shaped Thoughts & Emotions

How did the events change your perspective?

What emotions did the events trigger?

How did the events challenge your beliefs?

Recognizing Patterns
What are the repeating elements or sequences in this set?

Can you spot any trends or recurring themes in the data or design?
 Triggers & Reactions Log
Triggering
Date Place/Setting
Incident/Experience

What Trends Do I See in These Circumstances?

Sensations in the body Feelings

Did I Get Any Early Warning Signals from My Body?

What Were the Strongest Feelings, and Why?

 Grounding Techniques
Breathing Exercises & Mindfulness Techniques
Box Breathing (4-4-4-4)
Breathe in for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds
→ Hold for 4 seconds.
Repeat as needed for calm and focus.
4-7-8 Breathing
Inhale deeply for 4 seconds → Hold your breath for 7 seconds →
Slowly exhale for 8 seconds.
Mindful Observation
Take a moment to pause and observe your environment without any
judgment. Just notice.

Now focus on your senses:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Physical Activities (e.g., walking, stretching):

Creative Outlets (e.g., drawing, journaling):

Comfort Objects (e.g., holding a favorite item):

Which methods provide the quickest relief?

 Thought Reframing Worksheet
Situation When It
Date Negative Thought/Belief
Occurred

What emotions does this concept evoke in me?

Evidence For the Thought Proof Contrary to the Idea

Does this idea stem from feelings or facts?

How would I respond if I saw a friend thinking this?

Thought of Replacement How I Feel About It

 Self-Compassion Journal
What positive message can I give myself today?

What did I do wrong today that I can forgive?

How would I respond if a friend were experiencing the same thing?

What tiny act of self-care can I perform today?

Strengths of Which I Am Proud My Accomplishments

Affirmations for Increasing Self-Value

I deserve to be loved and treated with care because...

Despite my errors, I am more than that

I decide to treat myself with kindness by...

One aspect of who I am now that I adore is...

 Emotion Regulation Chart
Date Feelings of Emotion Intensity (1–10)

What was the duration of this feeling?

When Did It Happen? Where had I gone? Who Was Involved?

What was going on in my head at the moment?

Coping Method Tried Effectiveness (1–10) Would I Use This Again?

What did I do well and what should I do differently the next time?
 Inner Child Reflection
What advice would I give my younger self now?

In retrospect, what guidance would I offer my younger self?

What positive memory from childhood brings me comfort?

How can I now assist and nurture my inner child?

Childhood Recollections & Their Influence

Memory Feelings Then How It Now Impacts Me

Addressing the Inner Child with Letters 💌

 Body Awareness & Somatic
Tracking
Body Area Type of Tension When Does It Happen Most?

Shoulders

Neck

Chest

Stomach

Hands

Techniques for Grounding and Relaxation

Body Area When I Used It Effectiveness (1–10)

Deep breathing exercises

Progressive muscle relaxation

Mindful Movement

Sensory grounding (5-

4-3-2-1)

What worked well, and what can I improve?

Body Area When I Used It Effectiveness (1–10)

 Support System Map
Name Relationship Type of Support Contact Info

How do I feel when I reach out to them?

Coping Communities & Therapy Groups

Group How Often I
Type Purpose
Name Participate

What benefits do I receive from taking part?

Emergency Resources
Resource Type Contact Info

National Suicide Hotline

Prevention Lifeline

Local Crisis Center In-Person Support

Text Support Line Text-Based Support

 Healing Goals & Milestones
Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What minor victories did I observe this week?

Long-Term Goals (6+ Months)

Why It Steps to How Often I
Goal Target Date
Matters Achieve It Participate

What long-term improvements have I noticed?

Celebrating a Milestone
Milestone Achieved Date How I Celebrated
Notes