Hanae Dakota Sparks

The 30-Day Rapid PTSD Relief Workbook 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:

Map your nervous system using easy body-scan checklists and trigger/safety-cue logs.

Install calming and strength resources with gentle bilateral tapping adapted from EMDR.

Practise vagal toning (breathing, humming, cold-water resets, grounding) to widen your window of tolerance.

Use safe, self-paced EMDR-style exercises with firm stop rules and aftercare, then deepen change with trauma titration skills.

What you’ll work on

Week 1—Stabilisation: body awareness, trigger maps, safety plans, daily tracking.

Week 2—Regulation: vagal toning drills (breathing, vocal toning, cold water), co-regulation, gentle movement.

Week 2—Careful EMDR self-work: clear preparation, SUD/VoC scales, butterfly-hug tapping, future templates, and strict safety limits.

Week 3—Processing: titration, pendulation, dual awareness, meaning-making, somatic and relational integration.

Why this workbook stands out

Plain language, short daily tasks, and ready-to-use checklists.

Emphasis on safety first: stop rules, crisis steps, and pacing guidance are built into each phase.

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