Welcome to the Cardiff and Vale Traumatic Stress Service ‘TACKLING traumatic stress’ guided self help programme. You have made the important first step of deciding to start treatment. Whilst we don’t suggest your symptoms will improve overnight, post traumatic stress disorder (PTSD) is a treatable condition.
‘TACKLING traumatic stress’ uses self help materials designed to be followed at home with regular guidance from an experienced trauma therapist based at the Cardiff and Vale Traumatic Stress Service.
The programme will provide you with tools designed to reduce your symptoms and improve your health and wellbeing. We strongly recommend that you spend time every day using the programme. It is designed to be used in a flexible way fitting in around your lifestyle. It is up to you how often you use the materials and how much time you spend on each module. We can only emphasise that the more you use the programme, the greater the improvement you are likely to see in your symptoms.
The programme is made up of 11 modules. Modules 1-8 are essential core modules. These will be followed under the guidance of your therapist. Modules 9-11 are optional lifestyle modules. These will be followed alongside the core modules where you and your therapist think it would be helpful.
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Core Modules (to be completed by everyone) |
Optional lifestyle modules (these can be completed alongside the
Core Modules) |
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1. What is post traumatic stress disorder? 2. Grounding yourself 3. Learning to relax 4. Becoming more active 5. Coming to terms with what happened 6. Changing the way you think 7. Overcoming avoidance – facing your fears 8. Staying well |
9. Getting a better night’s sleep 10. Managing your anger 11. Cutting down on substances (alcohol / caffeine / illegal drugs) |
Each module has 3 sections:
1. Information and Education - You will be asked to read the ‘Information and Education’ and at your own pace. It will teach you about some of your symptoms and look at some problems people with PTSD often face. It will give simple advice to help you feel better. This section ends with 10 tips to help you. The website includes video clips providing the same information given in the text. If you would like to watch these, click on the (video clip) links you will see throughout the website. To watch these clips you will need the latest version of 'RealPlayer' which can be downloaded for free by clicking the link below:
2. Quick Quiz – Each module includes a ‘Quick Quiz’ asking 5 multiple choice questions. It is not important whether or not you get these questions right or wrong. They are simply to help you learn.
3. Exercise - At the end of each module, there will be a simple exercise for you to complete. You will discuss these exercises with your therapist on a regular basis.
To complete each module you must do the Quick Quiz and the Exercise and show these to your guiding therapist. Please bring completed Quick Quizzes and Exercises to your guidance sessions.
You will be provided with a Diary. Keep this with you to note down what you’ve been doing and how you’re feeling. There is a section to record when you have used and completed parts of the programme. Please bring your diary to guidance sessions to discuss with your therapist.
You will also find a leaflet entitled Information for Family and Friends at the back of the programme. We suggest you share this with your loved ones to help them learn about PTSD and what they can do to support you.
Ten tips to help you through the programme
1. Do not expect results overnight - recovering from PTSD takes time.
2. Dedicate time each day to using the programme - we ask that you use the materials for AT LEAST 30 minutes EVERY DAY. The more time you dedicate to your recovery, the better the results will be.
3. Work through the modules at a pace you feel happy with – only move on to the next module when you and your therapist feel happy that you have learnt the information and mastered the skills of the previous one. Feel free to go back to earlier modules, re-read the information and re-do the exercises and tasks.
4. It is helpful to find a quiet place to use the programme - somewhere you will not be disturbed.
5. Involve your loved ones in your recovery – explain to them how you are feeling. Tell them that you will be going through a Guided Self Help programme. Read through the information sheet for family and friends with those closest to you.
6. Fill in your Diary every day - this will help you keep track of what you have been doing and see your progress.
7. Make a note of any problems to discuss with your therapist - during your next contact.
8. Reward yourself for progress – this can include things like watching a film, having a long bath, going out for a meal or for a walk.
9. Don’t be afraid to contact your therapist if you have any difficulties - he or she will be keen to discuss these with you between arranged contact times.
10. Don’t give up! - recovering from PTSD isn’t easy. There will be times when you feel like giving up. Remember your reasons for wanting to get better and focus on these. It will be worth it in the end.
We are here to help and support you in any way we can. Please do not hesitate to contact us.
Copyright Cardiff University. This applies to the whole package.
