Additional Information
Book Details
Table of Contents
| Section Title | Page | Action | Price |
|---|---|---|---|
| Contents | xxv | ||
| Dedication | v | ||
| Disclaimer | vii | ||
| The Book’s Purpose | ix | ||
| Introduction | xiii | ||
| How to Use This Book | xvii | ||
| The Term “Survivor” | xix | ||
| Acknowledgements | xxi | ||
| About the Author | xxiii | ||
| Section 1 Dealing with “Triggers” | 1 | ||
| 1. “That was then, this is NOW!” | 2 | ||
| 2. “This is normal…” | 4 | ||
| 3. “Breathe it away” | 4 | ||
| 4. Welcoming triggers through “mindfulness” | 6 | ||
| 5. The 5-4-3-2-1 Method | 7 | ||
| Section 2 How to Deal with Flashbacks | 9 | ||
| 1. “Shrinking” (or, “the reversing technique”) | 10 | ||
| 2. Dual awareness | 13 | ||
| 3. The rewind technique | 15 | ||
| 4. Confront the flashbacks head-on | 17 | ||
| 5. Voluntarily, bring on a pleasant flashback | 18 | ||
| 6. Eye movement desensitisation and reprocessing (EMDR) | 19 | ||
| Section 3 How to Deal with Unwelcome Thoughts\r | 21 | ||
| 1. The “Stop!” technique and replaying the DVD later | 22 | ||
| 2. “Tackle the guilt trip” | 32 | ||
| 3. “Tell it — don’t bottle it” | 36 | ||
| 4. “Get in some degrimming or black humour” | 37 | ||
| 5. “The letter from the futurea” | 38 | ||
| 6. “Changing the mind-set” | 40 | ||
| 7. How to beat the “If only…” monster on the shoulder | 41 | ||
| 8. Write, read and burn (or write, readand shred) | 43 | ||
| 9. “Park it… and move on…” | 44 | ||
| 10. “Let it go… Let it go… Let it go…” | 45 | ||
| 11. “Fast Forwarding the DVD of Your Life” | 46 | ||
| 12. Ways to deal with anger build-ups | 48 | ||
| 13. Change your mental attitude to the unwelcome thoughts | 54 | ||
| 14. Visualisation | 55 | ||
| 15. The solution-focused feelings tank | 58 | ||
| Section 4 Dealing with “The Lows” | 61 | ||
| 1. Work at and maintain a good balanced diet | 62 | ||
| 2. Drink plenty of liquids | 63 | ||
| 3. Remind yourself of the power of humour | 63 | ||
| 4. Do something pleasurable for the sake of it | 64 | ||
| 5. Build up your physical fitness or a sufficient level of physical activity | 64 | ||
| 6. Keep self-confidence and self-esteem at a high level | 64 | ||
| 7. See “the lows” as a virus which can be dealt with | 66 | ||
| 8. Get out there and get reconnected with supportive people | 66 | ||
| 9. Acknowledge to yourself that you have a touch of “the lows” | 67 | ||
| 10. Increase your knowledge/get more information | 67 | ||
| 11. Get enough sleep | 67 | ||
| 12. “The rainy-day letter” | 68 | ||
| 13. “Don’t just lie there, get up!” | 69 | ||
| 14. Breathe your way to a relaxed state | 70 | ||
| 15. What to do if you let “the lows” get too low | 70 | ||
| Section 5 Dealing with Sleep Disturbance | 73 | ||
| A. Techniques for Preparing for Bed | 76 | ||
| 1. Read a book | 76 | ||
| 2. Have some cereal or a milky drink | 76 | ||
| 3. Watch a happy or boring film | 77 | ||
| 4. Establish a soothing routine | 77 | ||
| 5. Get enough exercise | 77 | ||
| 6. Eat early | 77 | ||
| 7. Prepare well for bedtime | 78 | ||
| 8. Open the window a little | 78 | ||
| 9. Use lavender oil | 78 | ||
| 10. Listen to a story | 78 | ||
| 11. Complete some tasks | 78 | ||
| 12. Turn off the late news | 79 | ||
| 13. Sort out your curtains | 79 | ||
| 14. Resolve disagreements | 79 | ||
| 15. Go for mattress comfort | 79 | ||
| 16. Alternate quilts with the seasons | 80 | ||
| 17. Go for softer/harder pillows | 80 | ||
| 18. Drink relaxing teas | 80 | ||
| 19. Put your worries on hold | 80 | ||
| 20. Buy some earplugs | 81 | ||
| 21. Steer clear of caffeine and chocolate | 81 | ||
| 22. Undress slowly for bed | 81 | ||
| 23. “Larks” and “owls” help each other | 82 | ||
| 24. Reduce emotional and psychological stress | 82 | ||
| B. Getting Off to Sleep | 82 | ||
| 1. Lie flat and stare | 82 | ||
| 2. Count sheep | 82 | ||
| 3. Use “reverse psychology” | 83 | ||
| 4. Turn your pillow | 83 | ||
| 5. Tense and then relax your muscles | 83 | ||
| 6. Count backwards | 83 | ||
| 7. Read through the whole of this sub-section | 84 | ||
| 8. Connect your headphones | 84 | ||
| 9. Go for absolute stillness | 84 | ||
| 10. Relax your shoulders | 84 | ||
| 11. Worry not | 85 | ||
| 12. Visualise calm scenes | 85 | ||
| 13. Practise 7/11 breathing | 85 | ||
| 14. Relax your jaws | 85 | ||
| C. Getting Back to Sleep, if Waking or Awakened in the Night | 86 | ||
| 1. Think relaxing words | 86 | ||
| 2. Make a list of worrying thoughts | 86 | ||
| 3. Use your favourite guided fantasy | 87 | ||
| 4. Tell yourself sleep does not matter | 87 | ||
| 5. Watch some boring TV | 87 | ||
| 6. Get up and read | 88 | ||
| 7. Pray for people | 88 | ||
| 8. Forgive right now | 88 | ||
| 9. Turn your quilt | 88 | ||
| 10. Get up and do it now | 89 | ||
| 11. Crawl into “a safe and secure tunnel” | 89 | ||
| 12. Use the 5-4-3-2-1 method | 89 | ||
| 13. Five girls’ names | 91 | ||
| Section 6 Living Life to the Full (or, as Full as Possible) | 93 | ||
| 1. Remind yourself about your strengths, qualities, skills, resources and other personal characteristics | 97 | ||
| 2. How have you used these qualities, strengths, skills, etc. up to now? | 98 | ||
| 3. How will these qualities, strengths, skills, etc. be helpful to you in the future? | 99 | ||
| 4. “Fast forwarding the DVD of your life” | 99 | ||
| 5. Scaling progress on the DVD of my life | 102 | ||
| 6. What have I done or thought about that has been found to be helpful so far? | 104 | ||
| 7. “What have I found helpful in what others have said or done?” | 105 | ||
| 8. The power of small steps | 106 | ||
| 9. Who are my main encouragers and/or supporters? | 107 | ||
| 10. Write down dream(s) for the future | 109 | ||
| 11. Those who have “done it”, whom I most admire | 109 | ||
| 12. What gives my life meaning and purpose? | 117 | ||
| 13. Keeping all drugs at bay | 118 | ||
| 14. Seek out intimacy in relationships | 121 | ||
| 15. Reconnect with yourself | 122 | ||
| 16. Reconnect to a community | 122 | ||
| 17. Connect to God or “a higher power” | 123 | ||
| 18. Write a letter to someone you really admire | 123 | ||
| 19. Kick the “PTSD” label into touch | 124 | ||
| 20. The amazing effect of the first small step | 125 | ||
| 21. Do not buy in to the “depression” label | 125 | ||
| 22. What helped you survive at the time of the incident? | 127 | ||
| 23. What else helped? | 127 | ||
| 24. What strengths and skills did you bring into play at the time? | 128 | ||
| 25. What else have you been through in life that was difficultand what helped you then? | 128 | ||
| 26. Which of the things that helped you then could be usefulto you again now? | 128 | ||
| 27. Thinking of others who have gone through the same or a similar ordeal, what helped that person/those people deal with it? | 128 | ||
| 28. What does it mean to you to have survived these traumaticevents? | 128 | ||
| 29. When these traumatic events are even less of a problem in your life, what will you be thinking about and doing instead? | 128 | ||
| 30. How have the things you have experienced/ happened to you made you a stronger person? | 128 | ||
| 31. How have the things you experienced/ happened to you made you a more determined person? | 129 | ||
| 32. How do you maintain your hope that you can regain a better life in the future? | 129 | ||
| 33. How will others close to you know how well you have succeeded in living life to the full? | 129 | ||
| 34. What helps most to keep any intrusive thoughts and memories under control? | 129 | ||
| 35. Which experiences of safety or comfort from the past do you make use of now? | 129 | ||
| 36. What symbol of safety or comfort from the past do you/could you make use of now? | 129 | ||
| 37. What rituals could you perform when you have reached your goal in living life to the full? How would you celebrate? | 129 | ||
| 38. How do you remain hopeful and optimistic for the future?\r | 130 | ||
| 39. If you needed more hope, how would you get that to happen? | 130 | ||
| Appendix A Reassuring Things for Survivors to Know | 131 | ||
| Appendix B What Survivors Have Found to be Helpful in This Work | 133 | ||
| Appendix C Helpful Questions and Statements from the Worker | 137 | ||
| Appendix D The Three Stages: Victim–Survivor–Thriver (Living Life to the Full, or as Full as Possible) | 141 | ||
| Victim | 142 | ||
| Survivor | 142 | ||
| Thriver — Living Life to the Full | 143 | ||
| Appendix E Blocks to Disclosing | 145 | ||
| Appendix F How to Avoid Retraumatisation and Revictimisation | 149 | ||
| Appendix G Benefits of Doing This Important Work | 151 | ||
| Appendix H Two-Day Solution-Focused Workshops on Working with Severe Trauma and Stress | 153 | ||
| Workshop Content | 154 | ||
| Learning Outcomes | 156 | ||
| Appendix I Supporting Research Evidence for Solution-Focused Brief Therapy | 157 | ||
| Solution-Focused Therapy Evaluation List — 15th June, 2016 Update | 157 | ||
| Meta-analyses (only a few studies listed here) | 159 | ||
| Systematic reviews (only a few studies listed here) | 161 | ||
| Published follow-up studies (245): Randomised controlled studies (100) (only a few studies listed here) | 162 | ||
| Comparison studies (73) (only a few studies listed here) | 166 | ||
| Naturalistic studies (72) (only a few studies listed here) | 168 | ||
| Other resources (only a few studies listed here) | 171 | ||
| Bibliography | 173 | ||
| Index | 177 |