PTSD Self Help

Exercise 1 - Write the story of what happened to you. This will seem like an unpleasant task, but it will help you come to terms with what happened. Include as much detail as you can.

1. Write about EVERYTHING you remember. This should be as though it is happening to you again i.e. “I’m walking down the road and I can see a car ahead of me”. Include what you see, hear, smell, touch and think. It is very important that the story is as complete and detailed as possible. 

Remember…If this exercise causes you any distress, try using the grounding and relaxation techniques you learned at the beginning of the programme. These can be used before, during and after the exercises.

Example - Chloe

I’m leaving work, feeling happy that I have a day off tomorrow. It’s still light even though it’s about 7pm. I’m walking my usual route, I’ve walked it hundreds of times before. It’s a warm evening. There’s a smell of barbeques in the air. I’m walking pat the park and I cross the road to a housing estate. My mobile phone rings and I’m fumbling around in my bag trying to find it. I’m still walking. I answer the phone. It’s my mum, I tell her that I’ll be home in ten minutes. I’m still holding my mobile phone in my hand as I walk around the corner. I can’t see anyone In the street up ahead of me. Suddenly a man jumps t from behind a parked van. I jump. He’s not very big, slim build, scruffy looking. He yells “give me your bag”. Stunned I stand staring at him.  I don’t know how long for, it feels like a long time. Suddenly I notice he’s holding a knife. The knife is moving towards my throat. I want to scream. I can’t. I’m frozen. I feel the knife against my neck. It’s cold. He isn’t holding if very firmly against my neck but I’m very aware it’s there. I’m scared. I’m feeling terrified. I’m going to die. I’m handing him my bag. I’m pushing it against him. He smells of alcohol. I feel sick. HE grabs the bag from my hand. “And the phone”. He’s gesturing towards my hand. I feel confused. I don’t want to give it to him, I want to dial 999, but he still has the knife at my throat. I give him my phone. His hands brush against mine. They’re hard and rough. He pulls the knife away from my throat. I still think I’m going to die. HE turns from me quickly. He’s running down the street. I watch him disappear round the corner. I’m wondering if he’ll come back. I don’t know what to do. I look around. There’s still no one in the street. I start to run. I’m running towards my house. I’m breaking down into tears as I get through the door. I tell my mum what happened, she’s calling the police.

2. To come to terms with what happened to you, you will need to read your story every day.   You will need to read it aloud (if possible) REPEATEDLY for half an hour.

At first, this will be very upsetting. But as the days go on, it should get easier each time you read it. If this does not happen, please contact your therapist to discuss what is happening.

Feel free to add things to your story. It is likely that you will remember more details as you read it back to yourself. It is important that you include as much detail as possible. Even if the details seem trivial.