The 30-Day Rapid PTSD Relief Workbook

<p><strong>The 30-Day Rapid PTSD Relief Workbook</strong> is a clear step-by-step guide that helps calm a stressed nervous system and build real-world coping skills. Across four structured weeks you will:</p><p>Map your nervous system using easy body-scan checklists and trigger/safety-cue logs.</p><p>Install calming and strength resources with gentle bilateral tapping adapted from EMDR.</p><p>Practise vagal toning (breathing humming cold-water resets grounding) to widen your window of tolerance.</p><p>Use safe self-paced EMDR-style exercises with firm stop rules and aftercare then deepen change with trauma titration skills.</p><p><strong>What you’ll work on</strong></p><p><strong>Week 1—Stabilisation:</strong> body awareness trigger maps safety plans daily tracking.</p><p><strong>Week 2—Regulation:</strong> vagal toning drills (breathing vocal toning cold water) co-regulation gentle movement.</p><p><strong>Week 2—Careful EMDR self-work:</strong> clear preparation SUD/VoC scales butterfly-hug tapping future templates and strict safety limits.</p><p><strong>Week 3—Processing:</strong> titration pendulation dual awareness meaning-making somatic and relational integration.</p><p><strong>Why this workbook stands out</strong></p><p>Plain language short daily tasks and ready-to-use checklists.</p><p>Emphasis on safety first: stop rules crisis steps and pacing guidance are built into each phase.</p>