PTSD Journal Peach 107

PTSD & TRAUMA
PROCESSING
JOURNAL & WORKBOOK
Designed by CreativeInnerVision
My Traumas
USE THE SPACE BELOW TO DESCRIBE YOUR TRAUMAS. THE FIRST
STEP TOWARDS HEALING IS TO ACKNOWLEDGE YOUR TRAUMAS.
My Traumas
TAKE THE TIME TO ACKNOWLEDGE WHAT HAD HAPPENED, HOW IT
MADE YOU FEEL IN THE PAST AND HOW IT MAKES YOU FEEL NOW.
EVENTS THAT HOW DID IT HOW AM I

HAD HAPPENED MAKE ME FEEL? FEELING NOW?
My Traumas
USE THE SPACE BELOW TO DRAW YOUR TRAUMAS IF YOU’RE
HAVING A HARD TIME DESCRIBING THEM WITH WORDS.
Acknowledge Your
Thoughts & Feelings
HOW AM I FEELING TODAY?
I’M FEELING SAD

0 10 MY THOUGHTS
I’M FEELING ANXIOUS

0 10
I’M FEELING SCARED

0 10
I’M FEELING ANGRY

0 10
I’M FEELING FRUSTRATED

0 10
Working Towards
Healing
STEPS THAT I NEED
WHAT TRAUMA TO TAKE TO HEAL
DO I NEED TO HEAL FROM?
THINGS I HAVE HEALED FROM & HOW
Trauma Healing Goals
TRAUMAS I WANT STEPS I WILL TAKE TO

TO HEAL FROM FACILITATE HEALING
Heal Your Inner Child
in 7 Steps
STEP1: ACKNOWLEDGE YOUR INNER CHILD
Give your inner child a real identity can help you work through the issues you faced
together. Start by speaking statements of affirmation such as ”I love you”, “I see you”,
and “I feel your pains” in the mirror, or visualize hugging & saying this to your
younger, wounded self.
You can also use the space below to write a letter to your inner child. The goal is to
give that child validation and affirmation that were absent for so long.
in 7 Steps
STEP 2: VALIDATE WHAT HAPPENED
Pushing the issues away can only work for so long. It is time to face what had happened.
With your inner child by your side, take the time to recognize and acknowledge what had
happened. Write down the traumatic events along with how they made you felt & what
impacts the events had on you.
HOW DID I FEEL WHAT IMPACTS THE

WHAT’D HAPPENED?
WHEN IT HAPPENED? EVENT HAD ON MY LIFE?
in 7 Steps
STEP 3: IDENTIFY THE TYPE OF NEGLECT YOU EXPERIENCED
Take the time to identify the type of neglect you felt growing up, whether it was a
lack of love, a lack of care, a lack of compassion or a lack of parental protection.
Allow yourself to feel into that void and recognize it for what it is.
in 7 Steps
STEP 4: EMBRACE YOUR EMOTIONS
While you’re working on healing your inner child, many different types of emotions
may surface up. Allow yourself to sit with them, acknowledge and feel into them
rather than running away from them.
THINGS/EVENTS/PEOPLE THINGS/EVENTS/PEOPLE
THAT MAKE ME FEEL SAD THAT MAKE ME FEEL ANGRY
THINGS/EVENTS/PEOPLE THINGS/EVENTS/PEOPLE
THAT MAKE ME FEEL ANXIOUS THAT MAKE ME FEEL SCARED
in 7 Steps
STEP 5: IDENTIFY CURRENT MANIFESTATIONS OF PAST HURTS
Take the time to identify the areas of your life where you may have engaged in self-
sabotaged behaviors because of your past childhood hurts and wounds. It’s important
for you to be honest with yourself. Acknowledgment is the first step toward moving
forward and making the shift toward healthier habits.
LOVE CAREER
FINANCE FAMILY
HEALTH FRIENDSHIP
in 7 Steps
STEP 6: TAKE STEPS TO FILL THE GAP
When you were younger, you didn’t have the mean and power to give yourself what
you needed such as love, care, money, protection, quality time. However, now as an
adult, you can take the time to identify what it is that you need and give it to yourself.
Identify what can fills your cup of happiness and fulfillment.
LOVE CAREER
FINANCE FAMILY
HEALTH FRIENDSHIP
in 7 Steps
STEP 7: MAKE PEACE WITH THE PAST BY HELPING OTHERS
You cannot go back to the past to change what had hanppened to you. However, there
are ways you can help changing the present and the future of someone who is now
suffering what you had gone through. Use the space below to brainstorm the steps you
can take to give a lending hand to someone in need.
Self Blame
WHAT ARE THE SELF-BLAME THOUGHTS THAT FREQUENTLY OCCUR IN YOUR HEAD?
DO YOU FEEL RESPONSIBLE FOR YOUR TRAUMA? HOW SO?
DO YOU FEEL LIKE WHAT’D HAPPENED TO YOU COULD BE AVOIDED/PREVENTED?
HOW SO?
DO YOU FEEL LIKE NOBODY TRULY UNDERSTANDS HOW YOU FEEL? EXPLAIN:
DO YOU ALWAYS FEEL LIKE YOU SHOULD HAVE/COULD HAVE DONE SOMETHING
TO STOP WHAT’D HAPPENED? EXPLAIN:
DO YOU FEEL LIKE YOU COULD NEVER TRUST ANYONE AGAIN? EXPLAIN:
DO YOU QUESTION WHY THIS HAD HAPPENED TO YOU? HOW SO?
DO YOU AVOID TALKING ABOUT IT? EXPLAIN:
DO YOU AVOID SEEKING HELP WHEN NEEDED? EXPLAIN:
DO YOU FEEL LIKE YOU DESERVED IT? EXPLAIN::
I’m Safe
In My Body
When you start to feel anxious or
angry, take deep breaths in and out
F FOCUS ON Inhale for 4

Hold for 4
YOUR BREATH Exhale for 4
Hold for 4
Repeat
Re-connect with your physical

body. If you’re sitting:
B
BE IN THE Feel your feet against the ground
PRESENT Sit up straight
Press your palms together
MOMENT What are you smelling, hearing,
touching, sensing…
Recognize and acknowledge

all thoughts and feelings
A
that are surfacing up at the
ACKNOWLEDGE
current moment
YOUR THOUGHTS
Thoughts
& FEELINGS Feelings
Emotions
Memories
Sensation
Pain patterns
I’m Aware That My
Thoughts Are Not Me
WRITE DOWN WHAT MAKES YOU FEEL WORRIED, SAD,
SCARED, DEPRESSED, ANGRY, AND/OR ANXIOUS
Use the questions below to examine and break

down the thought. Ask yourself:
Is my thought based on a feeling or an actual fact?
Is it possible for my thought to come true?
What’s the worst that can happen if it does

come true?
Will it still matter to me tomorrow or in the future?
What can I do to handle the situation in a positive

way?
Learn To Respond,
Not React
Reactions tend to go like this: An event happens.
You panic. Then you proceed.
Responses tend to go like this: An event happens.
You Pause. You Process. You Plan. Then you proceed.
Observe your thoughts in the moment.

STEP 1 Take a step back to create a mental space
BECOME AWARE THAT between you and your thoughts.

YOUR THOUGHTS ARE Acknowledge all the thoughts that surface
up but become aware that your thoughts
NOT YOU
are not you.
When facing a trigger that makes you

STEP 2
more reactive than usual, choose to
COME BACK TO YOUR pause & take a few deep breaths. Bring
BODY & THE PRESENT your attention back to your body and
MOMENT the present moment.
STEP 3 Place your right palm over your chest at

the heart center and tell yourself “I love
REAFFIRM TO
you” & “You’re safe” to soothe & comfort
YOURSELF yourself. Once you’ve successfully
“I LOVE YOU“ & self-soothed yourself, then plan on how
“YOU’RE SAFE” you can best handle the situation.
Tension Check-in
WEEK OF: DATE:
What Big Events Have Happened This Week?
WHERE DO I FEEL THE TENSION?
FRONT BACK
Pre-Therapy Preparation
PRE-THERAPY APPOINTMENT NOTES
QUESTIONS FOR RE-OCCURING TRIGGERING

MY THERAPIST EVENTS, EMOTIONS, AND/OR
NEGATIVE SELF TALK THAT
NEED PROCESSING
Post Therapy Session Evaluation
HOW DID THE SESSION GO?
WHAT CHANGES DO
I NOTICE IN MY
MY THOUGHTS AND FEELINGS
THOUGHT PATTERN
& BEHAVIOR?
WHAT’S BEEN GOING WELL LATELY?
Trauma Worksheet
WHAT AM I
TRAUMATIZED ABOUT?
WHAT CAN I DO
TO OVERCOME IT?
MY ACTION PLAN
A PROMISE TO MYSELF
Trauma Worksheet
WHAT‘D HAPPENED THAT CAUSES YOU TO BE TRAUMATIZED
IS THIS TRAUMA STILL AFFECTING YOUR LIFE? HOW SO?
HOW DO YOU USUALLY TRY TO COPE WITH TRAUMA?
WHO DID YOU SHARE THIS EXPERIENCE WITH? HOW DID

THEY REACT? HOW DO YOU FEEL ABOUT THEIR REACTION?
Experience Breakdown
WHAT’D HAPPENED TODAY? HOW I FELT ABOUT IT
I GOT TRIGGERED BECAUSE…
THE ENVIRONMENT I WAS IN THE PEOPLE I WAS WITH
MY THOUGHTS AND REFLECTION
Working on Your Triggers
WHAT’D HAPPENED WHAT‘D HAPPENED
RECENTLY? IN THE PAST?
HOW DID I FEEL WHEN THE EVENT FIRST HAPPENED IN THE PAST?
HOW AM I FEELING NOW

WHAT I NEEDED IN THE
JOURNALING ABOUT IT? MOMENT THAT I DIDN’T GET
OR DO?
WHAT SELF CARE ACTIVITIES CAN I ENGAGE IN TO SELF SOOTHE?

Examples: try a meditation class, take a relaxing hot bath, get a mani/pedicure, etc.
Trigger Coping Cards
Take Deep Breaths Become Aware of
Your Triggers
Plan a Coping Strategy Practice Regular

for Your Triggers Meditation
Keep a Journal Share Your Feelings with

a Friend/Partner/Therapist
Heart Breathing
USE THIS BREATHWORK TECHNIQUE TO
HELP YOU COPE WITH TRIGGERS
BRE
E IN FOR 5
HOLD
ATHE OUT
FOR 4
THINK OF SOMEONE OR SOMETHING YOU LOVE
H
WHILE PRACTICING THIS BREATHING TECHNIQUE

T
EA
FO
R
R
B
START HERE HOLD

FOR 4
Trigger Processing
DESCRIBE WHAT‘D HAPPENED WHAT MENTAL, VERBAL OR
PHYSICAL RESPONSE
OCCURRED?
WHY DID YOU RESPOND THE WAY YOU DID?
WHAT EMOTIONS BREAK DOWN THE COMMENT,

DID YOU FEEL? ACT, OR EXPERIENCE THAT
TRIGGERED YOU
Trigger Processing
WHAT JUDGEMENT ARE YOU CARRYING ON YOUR SHOULDERS?
WHAT WOULD YOU DO NEXT

TIME WHEN THE TRIGGER
WHAT CAN YOU DO TO
OCCURRED AGAIN?
SELF-SOOTHE YOURSELF?
HOW DO YOU FEEL WHAT STEPS CAN YOU TAKE

NOW JOURNALING TO LESSEN THE TRIGGER
ABOUT IT? IN THE FUTURE?
Trigger Processing
WHEN TRIGGERED, WHERE ARE YOU
HOLDING STRESS AND TENSION?
PHYSICAL SYMPTOMS MANIFESTED

BECAUSE OF MY EMOTIONAL STRESS
What Worries You
Let’s identify what worries you, list them
here in the 2 columns below:
Worries that Worries that

you can control you cannot control
Reflection
For the worries that you can control, what can you
do to mitigate these concerns? Can you make a to-
do list or add these tasks on your calendar to stay
more organized? In the upcoming pages, you can
find materials that will help you do just that!
For the worries that you cannot control, try to

imagine putting them away in a box, and take
things one day at a time. In the upcoming pages,
you can find coping techniques to help you feel
calmer when thinking about these worries.
Decatastrophizing
WORKSHEET
What “catastrophe“ is bothering you?
What is the likelihood of the catastrophe occurring?
In the past, has this ever happened before?
How frequently does this occur in real life?
How terrible would it be if your catastrophe really

occurred?
What would the worst possible outcomes look like?
If the worst happens, what will you do?
Who or what could help you?
What could you do in advance to prepare you?
What skills do you already have that can help you through it?
Worry Coping Cards
Take Deep Breaths Be In the
Present Moment
What Am I Seeing, Hearing,

Smelling, Touching, Feeling?
Draw Your Worries Go to Your Favorite Place
Journal Your Thoughts Share Your Thoughts with

a Friend/Partner/Therapist
The Balloon Mental Exercise
For When You Start to Feel Worried or Anxious
Step 1: Step 2:
Write Close
down your
what eyes &
worries imagine
you in them
the floating
balloons away
Step 3:
Come back to your breaths and
repeat steps 1 and 2 as needed
Hexagon Breathing
Use this breathwork technique when you
are stressed, anxious, or worried
HOLD FOR 4
4
OR
BR
EA
TF
T
OU
HE
HE
IN
AT
FO
E
R4
BR
Repeat for 8 rounds or

until you feel more relaxed
BR
R4
EA
FO
TH
UT
EI
EO
N
FO
TH
R4
EA
BR
START
HOLD FOR 4
HERE
Stay Grounded
COME BACK TO YOUR SENSES WHEN YOU FEEL
WORRIED, SCARED, ANXIOUS OR ANGRY
SMELL HEAR TOUCH

I’m smelling… I’m hearing… I’m touching…
TASTE SEE FEEL

I’m tasting… I’m seeing… I’m feeling…
Coping with Grief and Loss
WHAT TYPE OF LOSS ARE HOW DO YOU FEEL
YOU TRYING TO HEAL FROM? ABOUT WHAT HAPPENED?
(Death of a loved one, a divorce, financial
loss, loss of safety after trauma, etc.)
WHAT WORDS, EVENTS, ITEMS, PEOPLE CAN TRIGGER

YOUR FEELING OF GRIEF AND LOSS? HOW SO?
Coping with Grief and Loss
GRIEF CAN TRIGGER MANY AND UNEXPECTED EMOTIONS. WHAT
EMOTIONS DO YOU OFTEN FEEL WHEN BEING TRIGGERED?
DO YOU FEEL RESPONSIBLE FOR WHAT’D HAPPENED? EXPLAIN:
HOW WILL YOU COPE

WHO DO YOU THINK
WITH THIS LOSS?
CAN GIVE YOU LOVE
AND SUPPORT DURING
THIS DIFFICULT TIME?
Facilitating Healing
WHAT’D HAPPENED IN THE PAST THAT IS
STILL CAUSING ME SO MUCH PAIN?
WHAT TRAUMA AM I WHAT THINGS HAVE

WORKING ON HEALING FROM? I HEALED FROM
ALREADY? HOW?
MY ACTION PLAN TO FACILITATE HEALING
Working on Patterns
WHAT PATTERNS DO YOU SEE REPEATING
THEMSELVES IN YOUR LIFE?
HOW HAD THESE PATTERNS WHICH PATTERNS DID

AFFECTED YOU AND/OR YOU PICK UP FROM
PEOPLE AROUND YOU? YOUR CAREGIVERS?
WHAT ACTIONS CAN YOU TAKE

TO BREAK THESE PATTERNS?
Essential Boundaries
PHYSICAL BOUNDARIES:
Define your comfort with touch and honor your

personal space and body.
EMOTIONAL BOUNDARIES:
Respect your feelings and protect your emotional

energy from burnout.
MENTAL BOUNDARIES:
Honor your opinions, even if it means saying “no”

or expressing discomfort.
SOCIAL BOUNDARIES:
Consider your comfort level with socializing and

make time for yourself.
TIME BOUNDARIES:
Acknowledge your priorities and avoid over-

committing. Your time is valuable.
RELATIONSHIP BOUNDARIES:
Respect boundaries mutually agreed upon with

your friends and life partner.
DESIGNED BY CREATIVE INNER VISION

My Personal Boundaries
HEALTHY BOUNDARIES IN MY RELATIONSHIP
WAYS TO IMPROVE THEM
UNHEALTHY BOUNDARIES IN MY RELATIONSHIP
WAYS TO IMPROVE THEM
DESIGNED BY CREATIVE INNER VISION

Self Love
SELF LOVE POSITIVE AFFIRMATION
WHAT DO YOU HATE SO MUCH CAN THAT FEELING

ABOUT YOURSELF? WHAT IS THE BE CHANGED? HOW?
REASON BEHIND THE HATRED?
WRITE A LETTER TO YOURSELF TO EXPRESS THE

UNCONDITIONAL LOVE YOU’VE IN STORE FOR YOURSELF
Self Love
List all the things you love about yourself
Self Worth
SELF WORTH POSITIVE AFFIRMATION
WHAT HARSH CRITICISM DO WHY DO YOU THINK YOU

YOU OFTEN TELL YOURSELF WHILE ARE OFTEN HARSH ON
PERFORMING TASKS/CHORES? YOURSELF?
WHAT ARE YOUR GREATEST STRENGTHS?

WHAT DO YOU MOST ADMIRE ABOUT YOURSELF?
Self Worth
WHAT NEGATIVE BELIEFS DO WHAT CAUSES YOUR
YOU HAVE ABOUT YOURSELF? LOW SELF-WORTH?
SELF WORTH IS ABOUT: SELF WORTH IS NOT ABOUT:

Kindness Job Title
Empathy Bank Account
Compassion Attractiveness
Respect for Other People Social Media Popularity
How Well You Treat Other Material Possessions
People Around You
LIST ALL THE THINGS THAT MAKE YOU UNIQUE & SPECIAL
Self Confidence
WHAT ARE YOU GOOD AT DOING THAT YOU WANT TO DO MORE?
HOW ARE YOU COMPARING YOURSELF TO OTHER PEOPLE?

HOW IS IT AFFECTING YOUR LIFE AND FEELINGS?
WHAT IS HOLDING YOU BACK? WHAT ARE POSITIVE QUALITIES

YOU SEE IN YOURSELF?
WHAT ARE YOU MOST PROUD OF ABOUT YOURSELF?
Self Confidence
WHAT REALISTIC GOALS CAN YOU SET FOR YOURSELF?
WHAT ARE YOU MOST WHAT ACTIONS CAN YOU TAKE

AFRAID OF? TO FACE YOUR FEAR HEAD-ON?
TRANSFORM NEGATIVE SELF-TALK INTO POSITIVE SELF-TALK

This is too hard for me! ALL I HAVE TO DO IS TO TRY MY BEST!
I’m terrible at this! EVERYONE HAS STRENGTHS AND

WEAKNESSES. WITH TIME & PRACTICE,
I’LL BECOME GREAT AT IT.
Self Compassion
WHAT DO YOU OFTEN WHAT DO YOU FEEL MOST
CRITICIZE YOURSELF ABOUT? ASHAMED ABOUT YOURSELF?
WHAT EMOTIONS ARE YOU FEELING WHILE CRITICIZING YOURSELF?
WHAT TONE, PHRASES AND IF YOU WERE TO CONFRONT

WORDS ARE YOU USING? YOUR INNER CRITIC, WHAT
WOULD YOU SAY?
Self Compassion
WHAT MISTAKES DID YOU MAKE IN THE PAST
THAT YOU COULDN’T FORGIVE YOURSELF?
WHY DO YOU THINK IT’S SO

HOW DID YOUR CAREGIVERS
HARD TO FORGIVE YOURSELF? RESPOND WHEN YOU MADE
A MISTAKE IN THE PAST?
USE THIS SPACE TO WRITE SOMETHING NICE,

KIND AND COMPASSIONATE TO YOURSELF
Self Acceptance
WHAT ARE YOUR STRENGTHS? WHAT ARE YOUR WEAKNESSES?
WHAT MAKE YOU WHAT ARE THE

UNIQUE & SPECIAL? IMPERFECTIONS THAT
MAKE YOU UNIQUE?
WHAT CHARACTERISTICS, QUALITIES, TALENTS,

SKILLS AND ABILITIES DO YOU POSSESS
THAT YOU ADMIRE IN YOURSELF?
Self Acceptance
WHO OFTEN SPEAKS WHO REINFORCES
NEGATIVELY TO YOU? NEGATIVE SELF-TALK?
HOW COME YOU ALLOW SUCH PEOPLE TO CONTINUE HURTING

YOU? WHAT’S HOLDING YOU BACK FROM STANDING UP FOR
YOURSELF?
ARE THEY SIMPLY VERBALIZING OUT-LOUD THE NEGATIVE

THOUGHTS AND JUDGEMENTS YOU HAVE FOR YOURSELF?
HOW CAN YOU DISTANCE YOURSELF FROM THESE PEOPLE?
Self Acceptance
HOW CAN YOU SURROUND YOURSELF WITH
PEOPLE WHO CARE, LOVE & SUPPORT YOU?
WHAT WORDS CAN YOU TELL YOURSELF

OR WHAT ACTIONS CAN YOU TAKE TO BE
KINDER TO YOURSELF?
LIST 5 THINGS ABOUT YOURSELF, YOUR QUALITIES, GIFTS,

TALENTS OR IMPERFECTIONS THAT YOU FEEL GRATEFUL FOR
Overcoming Fear
WHAT IS YOUR GREATEST FEAR?
HOW IS THIS FEAR HOLDING
YOU BACK IN LIFE?
HOW WAS THIS

FEAR DEVELOPED?
LIST OLD FEARS YOU ARE READY TO PUT BEHIND
Overcoming Fear
HOW WILL YOUR LIFE
WHAT‘S THE WORST THING BE IMPROVED BY OVER-
THAT COULD HAPPEN IF THIS COMING YOUR FEAR?
FEAR COMES TRUE?
WHAT ACTIONABLE STEPS CAN YOU

TAKE TO FACE YOUR FEAR HEAD-ON?
Anger Management
WHAT USUALLY TRIGGERS YOUR ANGER?
LIST OF THINGS, PEOPLE, WORDS &

EVENTS THAT CAN TRIGGER YOUR ANGER
HOW DID YOUR ANGER

HOW DID YOUR ANGER CREATE
HURT PEOPLE AROUND YOU?
UNPLEASANT SITUATIONS
IN THE PAST?
Anger Management
DETERMINE WHETHER YOUR ANGER STEMS FROM PAST
TRAUMA, UNRESOLVED EMOTIONAL ISSUES, MENTAL ILLNESS,
OR AN UNHEALTHY SITUATION THAT NEEDS CHANGING
WHEN YOUR TEMPER BEGINS TO FLARE, MENTALLY

CHALLENGE YOURSELF BEFORE TAKING OUT YOUR
ANGER ON OTHERS BY ASKING THESE QUESTIONS:
WHAT IS THE SOURCE OF MY IRRITATION?
WHAT IS THE DEGREE OF MY ANGER?
WHAT IS THE OTHER PERSON’S ACTUAL

ROLE IN THIS SITUATION?
Anger Iceberg
SOMETIMES WHEN WE ARE ANGRY, THERE
ARE OTHER EMOTIONS UNDER THE SURFACE
ANGRY
TRAPPED UNCOMFORTABLE
SCARED
EMBARRASSED
SAD
OFFENDED ANNOYED GUILTY
INSECURE
OVERWHELMED
NERVOUS HELPLESS
ALONE
ASHAMED
FRUSTRATED
DISRESPECTED
JEALOUS
TRICKED
WORRIED
HOPELESS
REJECTED
How To Deal With
Angry Feeling Effectively
IDENTIFY THE EMOTIONAL TAKE STEPS TO LEARN EFFECTIVE
BAGGAGE FROM COMMUNICATION SKILLS
CHILDHOOD ISSUES
IDENTIFY STRESSORS & LEARN STRESS LEARN YOUR BODY’S PHYSICAL

MANAGEMENT TECHNIQUES REACTIONS TO ANGER
AND RELAXATION SKILLS
LEARN TO EXPRESS ATTEMPT TO SEE THINGS FROM

YOUR TRUE FEELINGS THE OTHER PERSON’S PERSPECTIVE
Physical Coping Skills
For Anger Management
INSTEAD OF HITTING, KICKING, SHOVING, THROWING, I CAN…
DO YOGA PUSH A WALL BOUNCE A BALL
PRESS DOWN ON SQUEEZE A STRETCH

MY SEAT STRESS BALL MY BODY
PUNCH A PILLOW PRESS MY PALMS RIP PAPER INTO

TOGETHER SMALL PIECES
Forgiveness
WHO HAD HURT YOU IN YOUR LIFE THAT YOU COULDN’T FORGIVE?
WHAT DID THIS PERSON/OR THESE PEOPLE DO TO YOU?
HOW IS YOUR RELATIONSHIP WITH YOUR…?

Parents/Caregivers
Siblings
Relatives
Friends
Colleagues
Pets
HOW LONG DO YOU OFTEN HOLD A GRUDGE FOR?
Forgiveness
HOW ARE YOU FEELING HOLDING
THESE GRUDGES IN YOUR HEART?
HOW DO YOU THINK YOUR LIFE WOULD

TURN OUT DIFFERENTLY IF THIS PERSON
OR THESE PEOPLE DIDN’T HURT YOU?
HOW WOULD YOUR LIFE BE IF YOU COULD

FORGIVE THIS PERSON/OR THESE PEOPLE?
Forgiveness Letter
WRITE A LETTER TO THE PERSON YOU
NEED AND WANT TO FORGIVE
Processing Nightmares
WHAT TYPE OF REOCCURRING NIGHTMARES
DO YOU USUALLY HAVE? WHAT ARE THEY ABOUT?
HOW IS HAVING HOW DO YOU FEEL THE

NIGHTMARES AFFECTING NEXT MORNING AFTER
YOUR SLEEP AT NIGHT? HAVING A NIGHTMARE
THE NIGHT BEFORE?
WHAT ARE YOUR WHAT UNDERLYING

NIGHTMARES TRAUMA IS ASSOCIATED
TELLING YOU? WITH YOUR NIGHTMARES?
Rewire Your Thought Patterns
OLD BELIEFS TRY THESE

INSTEAD
I am the overcomer & despite

walking on my path feeling fearful,
I’m fearful
there’s no challenge I’ll face that
I cannot surmont
”I can’t” are two words I no longer
recognize. I can stop worrying &

I can’t stop worrying
will start living life to the fullest &
enjoy every moment of it
I’m feeling the toughness building

up inside me that will enable me
I’m feeling defeated
to conquer the defeated state I’m
currently in; I’m bouncing back
stronger than ever
Fostering a Positive
Mindset After Trauma
DEVELOP A POSITIVE MINDSET TO EXPERIENCE A POSITIVE LIFE
WHAT DID YOU LEARN ABOUT YOURSELF OR

THE WORLD AFTER EXPERIENCING ADVERSITY?
HOW DID YOUR LIFE PERSPECTIVE

CHANGE AFTER EXPERIENCING ADVERSITY?
WHAT DID YOU GAIN AFTER EXPERIENCING ADVERSITY?
Unhelpful Thinking Styles
EMOTIONAL REASONING OVERGENERALIZING
Believing that because we feel a Believing that if a thing, event or
certain way, what

we feel must situation happened
once, then it
be true such as something is is bound to happen again & again
bad because we feel bad
LABELING JUMPING TO CONCLUSIONS

Assigning labels to yourself Assuming we know what other

or other people based on
people are thinking or making

opinions or situations predictions about the future
MAGNIFICATION & MINIMIZATION CATASTROPHIZING
Magnifying the positive Exaggerating a seemingly negative

situation in the negative direction;

attributes in others while
minimizing your own imagining a worst possible outcome
and believing it will come true
BLACK & WHITE THINKING SHOULD HAVE & MUST HAVE

Believing things can only be good Putting unreasonable demands &
or bad; absolute
thinking where
expectations on oneself and other

one focuses on the extremes; people like you or other people
there is no in between. “must” or “should” do something
PERSONALIZATION MENTAL FILTERING

Blaming yourself for what goes Paying attention to certain type

wrong even though you may of evidence, seeing the failures &
not be at fault or blaming others negative events while discounting
because of your own mistakes the successes & positive events
Reframing Your Thinking Style
WHAT UNHELPFUL THINKING STYLES
DO YOU OFTEN ENGAGE IN?
HOW CAN YOU REFRAME YOUR THOUGHTS

INTO SOMETHING MORE POSITIVE?
Discover My Authentic Self
I AM SPEAKING MY OPINIONS I AM LISTENING TO THE INNER
HONESTLY IN A HEALTHY WAY VOICE GUIDING ME FORWARDS
I AM PURSUING MY PASSIONS I ALLOW MYSELF TO BE

VULNERABLE & OPEN HEARTED
I AM FULLY PRESENT WHEN I AM MAKING DECISIONS THAT

I WORK OR GO THROUGH ARE ALIGNED WITH MY PRINCIPLES,
LIFE EXPERIENCES VALUES AND BELIEFS
I SET MY BOUNDARIES I WALK AWAY FROM TOXIC

AND I RESPECT THEM SITUATIONS & RELATIONSHIPS
Gratitude Bank
I AM GRATEFUL FOR…
HEALTH WORK & CAREER
PERSONAL GROWTH FUN & LEISURE
LOVE FRIENDS
FAMILY FINANCE
Daily Gratitude Journal
TODAY I AM GRATEFUL FOR…
1.
2.
3.
HOW TO MAKE TODAY GREAT:
My Challenges Letting Go Of
Thoughts and Feelings of the day
Gratitude Bucket
FILL YOUR BUCKET WITH NOTES AND PROMPTS
OF ALL THE THINGS YOU ARE GRATEFUL FOR
Daily Reflection Date
WHAT WENT WELL TODAY? WHAT WENT WRONG TODAY?
WERE I TRIGGERED BY ANYTHING TODAY?
HOW DID I HANDLE
MY THOUGHTS
CHALLENGES/
& FEELINGS
DIFFICULTIES TODAY?
NOTES
5 Minute Positive Journaling
TODAY I AM GRATEFUL FOR TODAY I AM FEELING
WHAT I LOVE ABOUT MYSELF
A REASON TO SMILE RIGHT NOW
THINGS I AM GOING TO DO THINGS TO LET GO OF
Bedtime Reflection
GOOD THINGS THAT HAPPENED TODAY
THINGS I DID TO MAKE A

POSITIVE DIFFERENCE TODAY
HOW I FELT TODAY
A POSITIVE THOUGHT TO CARRY ME TO SLEEP
Weekly Task Planning
TASKS THAT NEED TO GET DONE TASK DEADLINES
STEPS THAT NEED TO BE TAKEN
REWARDS FOR
COMPLETING THE TASKS
PLANS FOR NEXT WEEK
Weekly Reflection Week Of
OVERALL I FELT…
THIS WEEK I’M
GRATEFUL FOR
OVERALL, I THINK THIS WEEK WAS
HIGHLIGHTS OF THIS WEEK I

MY WEEK STRUGGLED WITH
NOTES
Weekly Dream
Journal
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Monthly Goal Planning
GOALS REWARDS FOR
What Do I Want to Accomplish? ACHIEVING MY GOALS
START DATE: ACHIEVED BY:
WHY IS ACHIEVING THESE GOALS IMPORTANT TO ME?
WHAT STEPS DO I NEED TO TAKE TO ACCOMPLISH MY GOALS?
Monthly
Reflection
DATE
POSITIVE AFFIRMATION
TOP 3 THINGS I DID THIS MONTHS MOST REWARDING INTERACTION I
HAD THIS MONTH
THIS MONTH I FELT
NEXT MONTH I WANT TO
THINGS I ACCOMPLISHED THIS

WHAT WAS THE BEST THING
MONTH ABOUT THIS MONTH?
MY RANKING OF THE MONTH
Monthly Health
Check In
APPOINTMENTS MEDICATIONS
SIGNS & SYMPTOMS

MY PAIN LEVEL (0-10)
MY ANXIETY LEVEL (0-10)
MY OVERALL MOOD (0-10)
Survival Planning
THE WORST THAT COULD HAPPEN MY SURVIVAL PLAN
Trauma Healing Tracker
DATE
WHAT PROGRESS

HOW
AM I
& TIME HAVE I MADE? FEELING?
Anxiety Tracker
DATE

WHAT MADE

ME OUTCOME

OF ANXIETY

& TIME FEEL ANXIOUS? THE SITUATION RATING
Anger Tracker
DATE

WHAT MADE

ME OUTCOME

OF ANGER

& TIME FEEL ANGRY? THE SITUATION RATING
Symptoms Tracker
DATE

SYMPTOMS

DOCTOR‘S
DIAGNOSE MEDICATION

& TIME
Mood Tracker
DATE MY MOOD
TIME
DATE MY MOOD
TIME
DATE MY MOOD
TIME
Physical Activities
Tracker
Activities: Date:
How did I do?
Activities: Date:
How did I do?
Activities: Date:
How did I do?
MONDAY TUESDAY WEDNESDAY
WEEKLY AFFIRMATION Habit Tracker

Cardio workout
Meditation
Yoga
Went for a walk
Met a friend
Social Media break
Medication
Cardio workout
Meditation
Yoga
Went for a walk
Met a friend
Social Media break
Medication
THURSDAY FRIDAY SATURDAY
SUNDAY
NOTES
My Good Habits
GOOD HABITS TO MAINTAIN OR DEVELOP
BAD HABITS TO REDUCE OR ELIMINATE
ACTION PLAN TO
MAINTAIN/DEVELOP MY
GOOD HABITS REWARDS FOR
MAINTAINING MY
GOOD HABITS
Therapy Appointments
QUESTIONS
WHAT
I NEED
DATE

TIME

TO ASK TO BRING
Appointment Tracker
DATE

TIME

PLACE

REASON

Medication Tracker
DATE MEDICINE TIME
Self Care Goals
MIND GOALS
BODY GOALS
OTHER GOALS
Date
Weekly Self
Care Tracker Week Of
Physical THINGS I’M

LOVING
Emotional
Mental
Spiritual
Social
BRAIN DUMP THIS WEEK GOALS
NEXT WEEK I WILL
Self Care
Checklist
DATE/TIME SELF CARE ACTIVITIES
30 Days Self Care Challenge

ACTIVITIES

ACTIVITIES

Write down 5 things

Meditate for about

20 minutes
you love about yourself
Go to your favorite restaurant Lay on the couch, get cozzy

with a friend or spouse and do nothing all day

Make a vision

board
Try some new

yoga poses
Sit in the sunshine for Practice breathwork

20 minutes for 10 minutes

Eat your favorite dessert Get or give yourself a

for breakfast guilt-free spa mani/pedi

Read 3 inspirational Spend the day

quotes outloud organizing your closet

Take a
nap
Buy yourself

flowers
Read your favorite book Cuddle up with

for 30 minutes a cozy blanket

Write down your

Drink a glass

of wine

stressors & burn it

Light your favorite

Go for a walk

outside
scented candle
Repeat affirmations Workout moderately

before bedtime for 20 minutes

Use a beauty face mask

Stretch for 20

minutes

& relax for the rest of the day

Write down 5 things Watch your favorite movie

you’re grateful for with your favorite person

Take a detox bath

Drink plenty

of water
with scented candles
Dress up and go out Do an at-home spa

with a friend or partner night with friends
My Vision Board
HEALTH FAMILY FINANCE
LOVE CAREER KNOWLEDGE
FRIENDSHIP HOBBIES TRAVEL
Building My Dream Life
REGARDLESS OF WHAT HAD HAPPENED, YOU DESERVE TO LIVE A
LIFE FULL OF LOVE, JOY, PEACE, HEALTH, ABUNDANCE AND HAPPINESS
MY NEW MORNING ROUTINE I AM COMMITTING TO
MY NEW EVENING ROUTINE I AM COMMITTING TO
WHAT IN MY CURRENT LIFE DO I WANT TO

NOT TAKE INTO THE FUTURE WITH ME?
GOOD HABITS I WILL DO MORE OF
HOW DO I AUTHENTICALLY
SHOW UP AS MYSELF?
BAD HABITS I WILL TRY TO REDUCE
WHO CAN HELP GIVE ME GUIDANCE/ADVICE?
WHAT DOES MY IDEAL DAY LOOK LIKE?
HOW DO I AUTHENTICALLY ENVISION MY LIFE TO BE?
MY ACTIONABLE PLAN TO CREATE MY DREAM LIFE
WHO DO I WHAT DO I WANT
WANT TO BE? TO DO IN LIFE?
WHAT DO I WANT TO HAVE/TO EXPERIENCE IN MY LIFE?
WHAT CAN I DO NOW TO START LIVING MY DREAM LIFE?
USE THE SPACE BELOW TO DRAW YOUR DREAM
LIFE AND THE IDEAL VERSION OF YOURSELF
Notes to Self
You are lovable
Your feelings are valid
It is okay to not be okay
You are worthy and enough
It is okay to ask for help
You are doing the best you can
Your boundaries are important
You are capable of amazing things
It is okay to allow yourself to heal
It is okay if you are a work in progress
Journal

PTSD Journal Peach 107

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PTSD Journal Peach 107

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PTSD & TRAUMA

EVENTS THAT HOW DID IT HOW AM I

HAD HAPPENED MAKE ME FEEL? FEELING NOW?

I’M FEELING SAD

I’M FEELING ANXIOUS

I’M FEELING SCARED

I’M FEELING ANGRY

I’M FEELING FRUSTRATED

THINGS I HAVE HEALED FROM & HOW

TO HEAL FROM FACILITATE HEALING

HOW DID I FEEL WHAT IMPACTS THE

DO YOU FEEL RESPONSIBLE FOR YOUR TRAUMA? HOW SO?

DO YOU FEEL LIKE WHAT’D HAPPENED TO YOU COULD BE AVOIDED/PREVENTED?

DO YOU QUESTION WHY THIS HAD HAPPENED TO YOU? HOW SO?

DO YOU AVOID TALKING ABOUT IT? EXPLAIN:

DO YOU AVOID SEEKING HELP WHEN NEEDED? EXPLAIN:

DO YOU FEEL LIKE YOU DESERVED IT? EXPLAIN::

F FOCUS ON Inhale for 4

Re-connect with your physical

Recognize and acknowledge

Use the questions below to examine and break

Is it possible for my thought to come true?

What’s the worst that can happen if it does

Will it still matter to me tomorrow or in the future?

What can I do to handle the situation in a positive

Observe your thoughts in the moment.

BECOME AWARE THAT between you and your thoughts.

up but become aware that your thoughts

When facing a trigger that makes you

STEP 3 Place your right palm over your chest at

What Big Events Have Happened This Week?

WHERE DO I FEEL THE TENSION?

QUESTIONS FOR RE-OCCURING TRIGGERING

WHAT’S BEEN GOING WELL LATELY?

IS THIS TRAUMA STILL AFFECTING YOUR LIFE? HOW SO?

HOW DO YOU USUALLY TRY TO COPE WITH TRAUMA?

WHO DID YOU SHARE THIS EXPERIENCE WITH? HOW DID

I GOT TRIGGERED BECAUSE…

THE ENVIRONMENT I WAS IN THE PEOPLE I WAS WITH

MY THOUGHTS AND REFLECTION

HOW AM I FEELING NOW

WHAT SELF CARE ACTIVITIES CAN I ENGAGE IN TO SELF SOOTHE?

Plan a Coping Strategy Practice Regular

Keep a Journal Share Your Feelings with

WHILE PRACTICING THIS BREATHING TECHNIQUE

START HERE HOLD

WHY DID YOU RESPOND THE WAY YOU DID?

WHAT EMOTIONS BREAK DOWN THE COMMENT,

WHAT WOULD YOU DO NEXT

HOW DO YOU FEEL WHAT STEPS CAN YOU TAKE

PHYSICAL SYMPTOMS MANIFESTED

Worries that Worries that

do to mitigate these concerns? Can you make a to-

do list or add these tasks on your calendar to stay

more organized? In the upcoming pages, you can

find materials that will help you do just that!

For the worries that you cannot control, try to

calmer when thinking about these worries.

What is the likelihood of the catastrophe occurring?

In the past, has this ever happened before?

How frequently does this occur in real life?

How terrible would it be if your catastrophe really

What would the worst possible outcomes look like?