Timeline: One sitting, about 30 minutes
Task: Write about your chosen event or experience in four phases
Phase 1: The who, what, when, where, and why of the event
Phase 2: Slowly read through what you’ve written and add information about your thoughts and feelings experienced during the event. Don’t get bogged down by specific details, let your mind wander.
Phase 3: Focus on the most uncomfortable parts of the event. Go back through what you’ve written, adding as much additional detail as possible.
Phase 4: Write one final paragraph detailing how you feel different now, versus during the event or experience. What have you learned? How are you stronger? What advice do you have for someone who might be going through something similar?
Things to keep in mind:
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Trauma is a normal reaction and is unique to each individual
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Avoiding reminders of trauma may help in the short-term, but could cause adverse symptoms to worsen down the line
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After enough exposure to a traumatic event, its intensity will diminish
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Discomfort is normal, but you are not in danger and are free to stop whenever you want