Color Breathing 101

What is color breathing?

Color breathing is a coping skill that combines a little mental imagery with intentional breathing to help modulate intense feelings, stabilize panic, soothe pain, slow rapid thoughts, or even get you more grounded. It's an invaluable tool that truly everyone can use, but it's especially beneficial for those who struggle with emotion dysregulation, flashbacks, dissociation, and more. So, how do you do it?!

There are many ways to use color breathing, so not only is customization the fun part but it's also the key to its success! One of the most common ways folks practice it is to first imagine a very calming color (perhaps cooling deep blues or purples, or warming yellows and golds for others). Then assign a color that matches the upsetting or painful emotions/sensations you're experiencing - perhaps reds, oranges, or blacks.
Slowly inhale the calming shade deep into your lungs. Watch it effortlessly locate all the areas of unrest, anxiety, or pain inside of you. See it just as easily envelope them, soothe them, heal them. As the color you see representing your distress gets extracted from every cell, space that it invaded, or place it radiated off of you, begin your exhale. Watch that color, in all of its shapes and textures, leave you through as long a breath as you can manage. It may leave in a rush, like it was almost expelled from your chest, or instead find itself slow and difficult to release as you contend with its resistance.

Repeat this deep inhaling and exhaling of colors until you feel more at ease. You may even find that the colors change a bit as you start to improve - with reds dialing back to oranges then yellows, its jagged edges softening. Or instead see black tarry sludge becoming thinner, lighter, and easier to lift out. This version is most commonly used for anxiety, panic attacks, anger or budding rage, and physical pain. But, some find it helpful for all overwhelming (or dysregulated) emotions - like grief, sadness, embarrassment, shame, or even apathy and numbness - similarly opting to inhale invigorating, light colors and exhale the weighted colors of misery, loneliness, or guilt.

Another method is to concentrate mostly on the exhale—inhaling any clear, healing breath, and with each exhale of the negative feelings, watch the colors change like a gradient. Shifting from bright fiery shades to cooler tones, or from dark, fully-opaque colors to light, whimsy translucence. This is particularly useful if you haven't been able to identify which feelings you're experiencing or have no idea "what you need" to make things better. You just know that what you're dealing with is intense and you want it out of you. Quickly. So, instead, put all your energy into exhaling any highly active colors until you either get to the calmer end of the 'rainbow'. Maybe can’t even see your breath at all. This can be a really effective way to still dial things down. (You can also dial up, and use quicker breaths, if you need the reverse to combat numbness!)

There are many, many other ways to customize this tool to work best for you. The more you can truly visualize the practice and believe in its effectiveness, the more successful it will be - physiologically! There are also countless ways to apply this template beyond colors alone. Incorporate speeds for racing thoughts or your pounding heart rate that needs stilled and quieted. Bring in different textures, medicinal properties, magic or fantasy elements, sounds, or physical gestures to go along with the flow of your breath. Fully connect with your body and be active in shifting what it is experiencing. Help yourself feel more in control—owning your emotions, your body, and your healing.

For those who are not naturally inclined toward creative imagery, have aphantasia, or don't yet know what to assign their internal experiences, holding physical objects - like color wheels/dials you've made for yourself or colorful photos you like or have on your phone - can be helpful. You can use them as both a visual reference as well as a tool you can manually change - matching it to the color you either just achieved, are aiming to get to next, or need to pull from in your current inhale. These are great ways to make this technique more accessible to you. Modify it to be exactly what you benefit from most!

How would you go about color breathing?
Sharing new ideas, suggestions, or personal experiences - especially from other survivors -
can often be just the thing that makes new techniques click for someone else!

Happy, easier breathing!

MORE POSTS YOU MAY FIND HELPFUL:

  ✧  Grounding 101: 101 Grounding Techniques
  ✧  Distraction 101: 101 Distraction Tools
  ✧  Flashbacks 101: 4 Tools to Cope with Flashbacks
✧ Self-Care 101: 101 Self-Care Tools
  ✧  Nighttime 101 and Nighttime 201: Sleep Strategies for Complex PTSD
✧ Color Breathing 101: How to Calm Overwhelming Emotions and Physical Pain
  ✧  Imagery 101: Healing Pool and Healing Light
  ✧  DID Myths: Dispelling Common Misconceptions about Dissociative Identity Disorder
  ✧  Did You Know?: 8 Things We Should All Know about C-PTSD and DID
  ✧  Trauma and Attachment: 3-Part Series on Attachment Theory with Jade Miller
 
  ❖  Article Index  ❖

FIND US ON SOCIAL MEDIA:

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Self-Care 101: Featuring 101 Self-Care Techniques for Trauma Survivors

Self-Care

When you hear the term “self-care”, you may envision cozy blankets, warm mugs, and a very Pinterest-y collection of activities fit for a #SelfCareSunday. In truth, self-care extends well beyond the simple comforts. And, for survivors of complex trauma, just achieving those moments of self-kindness can be a real challenge. It can even feel abrasive, anxiety-inducing, or undeserved. We hope to be able to help you challenge those feelings while also offering a wide variety of options to explore at your own pace — from the most low-effort and temporary acts of self-care, to the most impactful, long-lasting, and self-honoring.

To start, let's define self-care:

So, if self-care is so life-giving and healing, why is it so hard?

As with anything related to trauma, it’s complicated. The reasons can be extremely vast and layered. However, for most who have survived recurrent childhood trauma, they’re often left with both a negative self-concept and a negative-world view. After being made to feel worthless, “bad,” shameful, as if they’re the one to blame, or like their sole purpose in this world is to be hurt, just trying to think kindly toward one’s self can create profound dissonance. More self-loving actions, particularly those physical in nature, can inflict a kind of pain or friction that almost feels intolerable or just plain “wrong”.

That said, while difficult, it is still imperative that we try to rewrite those scripts and retrain our brains to accept the nurture and compassion we crave. The longer we deepen the pathways of self-neglect, self-hate, obsessive care-taking, people-pleasing, overwork, isolation, or self-harm, the harder it is to break free. …and, the more displeasing it feels to try. Unfortunately, when self-care doesn’t immediately “feel good,” we’re no longer incentivized to try again. But try we must.

We cannot run on empty and we cannot live always scraping the bottom; we must give from the overflow. We are more efficient, more vibrant, clearer-thinking; more energetic, loving, patient, connected to others and the world when we are satiated and restored. Just a small shift in that equilibrium can make us cranky or irritable. Chronically running on empty starts to cause irreversible damage — even at the cellular level.

When we’re taken care of and thoughtful to ourselves and our bodies, we are not only healthier, we are better humans to those we love and care about. Taking care of yourself has a ripple effect of positive change and influence. It can also be a corrective experience. Treating your body, mind, and spirit with love and kindness gives you a chance to feel the very things you were denied when you were younger or didn’t know you needed. YOU have a chance to be in control and be the benefactor of that gift — what a remarkable shift in dynamics from what you’ve always known. Self-care is active defiance against all who hurt you or trained you to hurt yourself. With every positive affirmation, loving touch, and self-protective act, you strongly reject and defy everything they drilled into you and hoped you’d feel forever. Reclaim your worth. It’s YOURS, not theirs.

Self-care is in no way selfish. It is an absolute necessity for all living beings. We deserve to feel well, nourished, secure, and forgiven. And, meeting our needs helps more than just us. Our loved ones want to see us fulfilled, and they enjoy seeing when we carry ourselves with lightness. Those needs, however, are in no way limited to what can be resolved with an adult coloring book or Netflix series. They’re complex, and meeting them may require larger tasks, such as setting appropriate boundaries, changing jobs, paying bills on time, scheduling doctor's appointments, ending self-harming behaviors, and so much more. Below, you’ll find a wide variety of self-care options.  We cannot wait to hear about your journey with greater self-empathy and learning the positive impact that taking ownership of your life can create.
 

101 Self Care Techniques

Here are 101 tools for practicing self-care! We have organized them by those that are somewhat more low-effort (things you can do from where you’re seated or while still fighting symptoms), to those that will require some planning, a trip outside, or considerable follow-through. They’re also loosely sorted by their impact as well. Some tools exist in short-lived bursts and just refuel the tank, others will prompt more significant, life-sustaining change over the course of years.

As always with trauma, not all of these suggestions will work for you. Some may be triggering or even exacerbate other mental health conditions. Use your discretion: take what you need and leave what you don’t. However, do keep in mind that just because something seems aversive or anxiety-inducing does not mean it isn’t deeply needed or ultimately self-caring. This is especially true with the more involved actions. Not all will feel good as you complete them - in fact, few will. Despite this, the healing at completion is what’s worth the trial of pushing through the task. So, pace yourself, but also challenge yourself to not object outright just because something sounds scary or hard. The most difficult things can sometimes be the things we need most! Happy self-caring!

Low Effort / Impact

1. Take a 10-minute break from whatever you’re doing - work, house-cleaning, scrolling social media, etc - to close your eyes and, just, be. Perhaps add some mindfulness, imagery or meditation as you recharge.

2. Take a short nap. (Rest is often one of the primary things missing for survivors. Give yourself permission. It’s okay. You deserve a chance to turn off and feel less vigilant and tense.)

3. Apply body lotions, face creams and/or essential oils. Appreciate the scent. Pay attention to the kindness and attention you’re giving your skin and senses.

4. Listen to an audiobook or podcast.

5. Listen to a specific self-care oriented playlist.

6. Watch a light-hearted comedy show, stand-up routine, film or YouTube video.

7. Allow yourself a binge-watch session on Netflix/Hulu/Amazon.

8. Watch the live feed from the International Space Station (ISS).

9. Catch your favorite sport or watch re-runs of one of the best matches/games/meets. You already know the outcome, so limited attention is required, you just get to relive the excitement that you likely haven’t felt for awhile.

10. Enjoy your favorite snack or have one you rarely get to enjoy.

11. Text a friend or safe family member. Reach out.

12. Make a gratitude list or write in your gratitude journal. Express appreciation or thankfulness for some of the simplest things as well as the extremely significant things in your day/life.

13. List 10 things that… you are good at, that you like about yourself (or are learning to like), or reasons you are a good person and deserve care.

14. List 20 accomplishments you have made this year.

15. Repeat a personal mantra. Examples: I am worthy, I am enough, There are people who love me even when I am unsure of myself, I am innocent, etc.

16. Permission to not be perfect. Let the dishes stay in the sink, don’t make the bed, don’t vacuum, for just one night.

17. Take your prescribed medications. They help your body function optimally and give it what it needs. You deserve them.

18. Allow yourself to take PRN medications if you are in need.

19. Hydrate. Try limiting from caffeines, energy drinks, sodas, etc and boost your water intake if needed.

20. Spend some time with a pet: give them lots of snuggles, pets, walks, grooming, or play with them.

21. Use a weighted blanket, weighted lap pad, or weighted vest. Apply deep pressure or compression with other items if you don’t have these. Soothe your overstimulated nervous system and feel more rooted and grounded in your body.

22. Listen to music specifically with earbuds in. Allow yourself a chance to drown out the rest of the world entirely.

23. Download incredible self-care apps like Finch. Even those of us here at BAB, who educate on self-care use this and give it two enthusiastic thumbs up!

24. Watch “Try Not to Laugh” or “Try Not to Sing/Dance” Challenge videos on YouTube. You’ll probably accidentally break at least once and that’s half the fun! ;)

25. Our go-to favorite: try to laugh without smiling. If nothing else, this video of several trying to do so will bring immediate joy: CLICK!

26. Watch oddly-satisfying compilations, ASMR videos (if they’re enjoyable/safe for you), or any other sensorily-comforting activities.

27. Experiment with selfies. Learn to appreciate your self, your skin, your features. Start the journey of being more okay with you. OR! Just take a moment to rock it like you always do.

28. Make pictures out of your freckles, drawings out of your scars, and beauty from your wrinkles. With intention, practice the act of loving the skin you’re in (in a very non-cheesy, Dove commercial kinda way :) ).

29. Hold a stuffed animal, soft blanket, or other comfort item. Run your fingers over meaningful items from loved ones, necklaces/rings, coins, stones, or other special pieces. 

30. Watch your favorite childhood movie - especially if younger parts of you are in need of those positive memories.

31. Scroll through self-acceptance, body positive, or self-love tags online for uplifting encouragement to look after and love the you that you are today.

32. Delete apps that are draining your time, energy, and/or focus. You can always add them back, but try ditching them for awhile to see how it feels.

33. Mute/block folks on social media that are causing you stress or bringing you down.

34. Put your phone on silent, including no vibrate (aside emergency contacts if necessary), for at least a couple of hours. Notice how it feels to be disconnected from that world and engaged with the one directly around you.

35. Go through a folder of saved meaningful comments, emails or personal letters/cards. If you don’t have one of these, create one.
    Start by making a computer or phone folder just for screenshots of nice, uplifting comments/messages received from loved ones; cool moments, replies or follows from celebs or people you really admire; or any special moments that made you feel excited, encouraged or that really touched your heart. Revisiting this treasure trove can really help restore your faith in others but most importantly your love for YOU.

    
    
    
    Medium Effort / Impact
    
    

36. Read a book, any book!

37. Look ahead to your upcoming week/month and see if there are any obligations that you can remove or delegate to someone else.

38. Reach out to a support group/group chat for some positive reinforcement.

39. Wash your face, brush your teeth, take a shower, change your clothes. Sometimes that’s all you can do but it can make you feel SO much better.

40. Take a bath (perhaps using oils, bath bombs, or creating a calming environment).

41. Mild pampering. Do a face mask, paint your nails, shave your face or legs, or do any other caring act toward your body (Any gender! Face masks and nail polish are for everyone!)

42. Stretch. Open up your body. Breathe deep and connect to yourself in your skin. Be present with yourself. (Kundalini yoga can be a style that’s quite pleasant to many survivors.)

43. Wear something you absolutely love or have always wanted to wear, regardless of what others might think/say. This is your life, your body, your aesthetic. Wear it for you. It affects their life path 0%, and yours considerably.

44. Do imagery exercises where you are able to fly, drift weightlessly atop clouds, swim without holding your breath, swing on a trapeze, or be wrapped up in hanging silks, etc. Let yourself feel floaty and breezy in the air or fully supported by something gentle beneath you. Feel the tension leave your body as you transport yourself to this place of suspended pain.

45. Make your favorite meal — no guilt allowed!

46. Go get some fro-yo, ice cream, or other dietary-friendly dessert. We all need a social treat from time to time!

47. Play with bubbles, sparklers, sidewalk chalk, or something else silly-but-aesthetically-pleasing!

48. Remind yourself that: Getting started is the hardest part. “I just have to start, then it’s so much simpler than I am imagining it to be.” The greatest obstacle that most all of us face is getting started. Things are almost never as hard, dreadful, boring, or unpleasant as we think they’ll be. And, after we’re in our groove, we wonder whyyyy we waited so long. Recall all the times you felt this way to motivate you to get started on whatever it is that you need to do!

49. Write a letter to your body — one of love, compassion, thankfulness, respect.

50. Write a personal letter of self-forgiveness.

51. Play an instrument or sing with passion — it doesn’t matter if you’re any good or not, the only thing that matters is you let it come from deep down and just let it out.

52. Do something creative (art, painting, a DIY project, wood-working, building).

53. De-clutter to de-stress. (If this will trigger OCD thoughts/compulsions, perhaps try something else, or instead use the opportunity to specifically work on these thoughts and show yourself the mastery you can have over difficult tasks.)

54. Change your sheets and linens to make a more relaxing space — one that is more fresh and cozy for you.

55. Create the Pinterest dream: get in your most cozy PJs early, find the snuggliest blanket and just curl up for the evening doing something you like.

56. Play your favorite video game.

57. Pull out an old GameBoy, PC game, or childhood board game — dive into some positive nostalgia or let young parts of yourself enjoy a game they know so very well.

58. Specifically listen to music or watch films that will stir deeper emotions. Just let yourself get them out without shame or fear. We all need a good cry and to feel safe enough to express what’s been stuck.

59. Spend time in a bookstore or library, by yourself or with friends.

60. Turn on some pumped up music and just dance, rock out, sing, let go — shame free.

61. Go to a park to swing on swings, go down a slide, climb the monkey bars. Tap into younger you and give yourself the gift of carefree fun without any fear.

62. Try various guided imagery scripts, progressive muscle relaxation, or do your own personal imagery routine. We even have some examples here to manage physical or emotional pain.

63. Do children’s activities (for young alters or your inner child): read children books, watch cartoons, enjoy Disney movies, color with crayons, play with matchbox cars or dinosaurs, build a fort, get creative!

64. Remove current triggers from your environment.

65. List some new goals — both short term and long term. (Make ‘em SMART: Specific, Measurable, Attainable, Realistic, Timely)

66. FaceTime/Skype with a loved one you haven’t seen for spoken to for awhile.

67. Play a sport or do a physical activity you love (even if you’re no good at it anymore!). It’s all about reconnecting to that joy and sense of identity more than it is about having a successful endeavor.

68. Work with your hands outside: gardening, re-potting plants, planting new ones, raking leaves, etc. Connect with the earth and your body. Reflect on the nurture you’re giving to these living things and remind yourself of the own vitality you deserve, and how it needs to be restored from time to time, too.

69. Take a hike, walk through the woods, stroll along a beach - somewhere away from the busyness of the world - to have some alone time with you, your thoughts and all of the nature.

70. Go for a long drive. Blast music. Roll the windows down.

71. Submit your rent or pay your electric/cable/phone/car insurance bills. Scratch them off the to-do list and get them off your mind.

72. Make that doctors appointment, schedule the dentist, prepare to see the GYN, plan for that surgery — take that scary step of caring for your health and body. Make those calls. You’ve got this. Your body is counting on you.

73. Buy yourself an item that isn’t a basic necessity. It’s so nice to have a few items just for joy or entertainment.

74. Schedule body-healing appointments: a massage, fitness class, acupuncture session, beauty treatment, or other self-soothing service.

75. Return the voicemails, emails or other correspondence that are presently overwhelming you.

    
    

    
    
    Higher Effort / Impact

76. Say NO to something causing you distress. Feel the way you are taking control of your life and notice the strength in your voice.

77. Consider a week-long social media detox.

78. Try disallowing last-minute cancelling for a week or a month. Remind yourself how amazing you feel when you get home from something you so badly wanted to back-out from. Remind yourself that while the thought of cancelling can feel exhilarating, it almost NEVER feels as good as the pride and happiness you feel when you’ve conquered it or know the great memories you just created. 

79. Plan to attend a concert, Broadway or theater show, comedian, TEDTalk, or author on a book tour. Pick something really important to you and carve out that time with intention.

80. Join a painting, wood-working, photography, creative writing, graphic design, or other class. Connect with your community while trying something new.

81. Rearrange your room or most-used living space. Shake things up and make it an environment that really honors what you need from a room you spend so much time in.

82. Journal. Express what’s on your heart and mind. Honor that and give it a voice. Then contain it neatly within those pages so that you can walk away from it when you need.

83. Write letters of gratitude to loved ones. Make this one that you would truly send to them. Make it an exercise in vulnerability, safe attachment and building lasting relationships.

84. Plan future visits with friends and incentivize yourself to follow through.

85. Spend quality time with your kids — pressure free, totally organic, just enjoying their company.

86. Plan a mini-vacation, weekend getaway, staycation, or at-home break. You need and deserve to recharge.

87. Experiment with fun, different hair colors and/or cuts. Try mixing up your clothing style. Really find yourself while also challenging yourself to see if there’s anything there you didn’t know was hiding inside.

88. Plan out new tattoos, body modifications, etc. Embark in the act of self-love and identity-building. Take control of your body safely and in a way you’ve never possibly gotten to before.

89. Complete a body map. Or several. (Examples: Here and plenty more in the book You Are Here.)

90. Go swimming, float in the tub, try a float spa, etc. Go somewhere where you can truly feel more weightless, with no pressure on your body. Bask in that lightness and feel what a wonderful thing you’re doing for your body.

91. Try kickboxing, martial arts, jujitsu, etc. Get out all the anxiety, fear and anger. Feel strong and empowered in your body and what it can do.

92. Experiment with safe touch. Use feathers, cotton, string, fingertips, light scratching, something cool, something warm. Drag them across your skin in varying places. Connect with your body and appreciate its ability to distinguish such subtle changes. Notice how different areas of the body read that stimuli differently. Try to self-soothe with the kinds of touch that you discover feel nice.

93. Similarly, experiment with safe sensuality. This can be a terrifying concept for so many survivors. Becoming more comfortable with your body in a controlled, empowered way - with agency and self-love - can start to dilute so many layers of conditioned fear-response or shame. Appreciate your body as your own, no one else’s; notice what it can do, feel, sense, desire - all at your direction. Recognize that it’s safe, healthy, secure, and all YOURS. In time, consider opening this exploration up with a trusted partner/spouse.

94. Make a commitment to take care of your body in every way. Delineate a plan that includes exercise, proper nourishment, cessation of self-harming behaviors, therapy, a consistent medication regimen, healthy relationships, meaningful productivity, FUN, and so much more. Try to strive for balance and observe the areas you are lacking. List ways you can combat this.

95. Research that new doctor, dentist, therapist, or clinician you’ve been needing to find. If you are currently with a provider you frequently cancel on, don’t feel listens to you, makes you feel bad about yourself, or isn’t helping you achieve your goals, make a plan to end care with them and have a replacement lined up. No longer accept sub-par or harmful treatment. You are hiring them. They are paid to work for you. If they are failing as your employee, let them go. You deserve more.

96. Volunteer somewhere that really speaks to your heart. Whether that is an animal shelter, soup kitchen/food pantry, after-school program, services for low-income or homeless individuals, or a charity like ours, find what really stirs in your heart and makes you feel like you’re fulfilling a greater life purpose.

97. Connect with a sense of spirituality if you have one or desire one. Take time to explore prayer, listen to spiritual/religious music, read books or articles, attend a service or group, etc. Carve out the time to make this possible in a meaningful way. If you have a very complicated relationship with anything spiritual or religion-based, just take the time to instead connect to the aspects of yourself that are bigger than just your thoughts/actions. Explore what makes you, you — whether that’s your soul, essence, energy, spirit, or some other nebulous idea. Spend time with yourself in a way that really takes into consideration your place in a more vast universe.

98. Write a letter to your younger self (or selves). Express forgiveness, love, and understanding for young you. Give those parts of you comfort. Tell them the things you wished someone had told you at that age. When you are ready, be detailed and specific. Allow the most wounded parts of your being to feel the compassion, respect and understanding you have for them today. Give them love. Be the person you needed when you were younger.

99. Learn a skill. Increase your sense of self-sufficiency. Learn to sew, change a tire, unclog a drain, repair electronics, change your own oil, do your own taxes, navigate public transit, photoshop, etc — you name it!

100. List all of the things you’ve already gained or COULD gain from giving up self-harming, self-disrespecting or suicidal behaviors. Compare and contrast those to what engaging in them currently provides. If you have not created a safety plan or established a personal “triangle of choices”, create one of those.

101. Set boundaries with those in your life who really need firmer boundaries — even those for whom it is very difficult to do so. Be firm, clear, specific and confident. You can also be kind and compassionate, but don’t allow that to cloud the non-negotiability of these terms. Whether this is done in the form of a letter, email, phone call, or face to face discussion, know your limits and then set them with others. You deserve it. You require it. And you can do this.

Bonus acts of self care:

⤞ If you’re currently in a job that’s harming your mental health, a home that’s causing health issues, a relationship that’s breaking down your self-esteem or worth, a location that’s not safe for you or doesn’t have what you need, or you’re in a place where you don’t have access to the resources you need to not only survive but thrive — strongly consider all of your options to change these circumstances. Explore services that could help you find solutions if you don’t even know what those might look like. You don’t have to do this on your own. 

⤞ Get a brand new pet or look into training a service animal.

⤞ Send us an email, fill out an application, reach out in the comments. Feel our support, care, and love. We are here for you!

Don’t forget to share your go-to acts of self-care with us and other survivors below!
You may unlock the answer to a specific ache in someone else!

MORE POSTS YOU MAY FIND HELPFUL:

  ✧  Grounding 101: 101 Grounding Techniques
  ✧  Distraction 101: 101 Distraction Tools
  ✧  Flashbacks 101: 4 Tools to Cope with Flashbacks
  ✧  Nighttime 101 and Nighttime 201: Sleep Strategies for Complex PTSD
✧ Color Breathing 101: How to Calm Overwhelming Emotions and Physical Pain
  ✧  Imagery 101: Healing Pool and Healing Light
  ✧  DID Myths: Dispelling Common Misconceptions about Dissociative Identity Disorder
  ✧  Did You Know?: 8 Things We Should All Know about C-PTSD and DID
  ✧  Trauma and Attachment: 3-Part Series on Attachment Theory with Jade Miller
 
  ❖  Article Index  ❖

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  ✦  Twitter

Nighttime 201: Small Sleep Strategies that Make a Big Difference

Welcome to Part Two!

If you're coming from our Nighttime 101 Guide (and if you're not, why don't ya start there first!), it may seem the techniques offered there are a bit more on the advanced side as they'll compare to what's about to be presented. So, why would we have picked that as the starting point if these are more simplistic, quicker fixes?

While those ‘foundational four’ skills - a nighttime routine, journaling, internal communication, and medication - do require more in-depth understanding and greater effort overall, we really feel that for survivors with Complex PTSD and dissociative disorders, that approach to sleep is truly your first line of defense. It is your ground level to build on. If you cannot successfully apply some of those tools, your sleep could remain interrupted and fitful even if you completed every single item on this list. The tips and tricks here are more like icing on the cake; things to add to your already-reliable baseline that will improve the quality of the rest you may finally be getting.

It's possible some of these may become a part of your own foundation, particularly if they tackle a critical issue that's been keeping you up, but for the most part, none of these alone will be the key that unlocks decades of restlessness for you. We hope they instead improve what you've already been working on - tying up loose ends, and settling any of the hiccups that continue to cause you grief. With trauma, sometimes the simplest of steps can still make the largest differences, particularly in this complicated fight for good rest.

So, let's go some sleep! Here is a list of several additional things you can try that may create a safer, more comfortable, restorative, and peaceful rest.

• Make your room, and your bed, an inviting place to be.  If your room is full of clutter, food, or your school or work items, or is comprised of drab colors, lifeless pillows, and only the bare bones necessary to call it a bedroom, how is your poor mind ever supposed to want to be there for several hours? How is it going to feel calm, secure, and nurtured? Warm things up! Make it a place that welcomes you, pulls you in, is a place you want to be.

  Even if you possess very little or have minimal means to change things, there are small ways to make your room your own and tell your mind ‘at least I care about me'. Keep it decluttered, refreshing, and not too busy. Try not to bring things into it that wind you up or stress you out - like work, school, or therapy projects. Create a sea of fluffy pillows, cozy blankets, soft colors. Maybe add a few nice pictures or go real wild and buy some new drapery that makes it look like you really know what you're doing in there. ;)

  Try out a simple DIY project that makes you proud of yourself and what you've done with the space. (And hey, not crafty at all? All the more reason to create something just for you! Because not only will you be even more proud of what you were able to make, you'll always be reminded of the fact you believed you were worth that effort! Because you are!) Even with the smallest of budgets, it's possible to take a space you've sorely neglected and transform it into your perfect, personalized little oasis. And, this seemingly insignificant change to where you rest your head can actually do wonders for your mind and body - which leads to more Zzz's.

• Use signs or pictures near your bed to help with grounding.  Put notes and personalized reminders right where you can see them from your space on the bed - especially if you should awake with a start from a nightmare. Create a pretty sign for the wall, put a notecard or photo in a frame that stays on your nightstand, decorate the ceiling if you have to! Make something that has the current year in bold lettering, along with with other grounding or reassuring statements.
  Perhaps you need to elaborate further on where you are, how old you are, that you are safe now, or a mantra that settles or re-centers you — anything that you know you'll need to see the moment you open your eyes struggling. Whether you wake from a nightmare, re-open your eyes as you're drifting, or wrestle away flashbacks during the night, having those reminders right where you can see them - without having to work too hard to find them when you're already disoriented - can really be the thing that helps you right then until you're in a better place to help yourself more broadly.

• Turn all the clocks in the room around. As long as you have a trusty alarm set, no one needs to see those glowing numbers taunt them with how much time you do or don’t have left to sleep. Is it 12:16 or 4:52? Who knows?! Who cares! I got time and can’t wait to use all of it on sleep!

• Make a music playlist just for sleep.  The options here are limitless. Some folks like calming versions of songs they enjoy during the daytime, while others go for ambient music, music made for sleep, classical sonatas, or even kids' lullaby music. If you have child parts inside, sometimes an album full of kids' music (or just sprinkling a song or six into your otherwise adult playlist) can be great for all of you as a unit. Whether you like a Fisher Price or Baby Mozart album made with newborns and young children in mind, pretty Helen Jane Long albums, any of (ironically named) Sleeping At Last's instrumental tracks, or songs from your favorite film score, there is such a wide range of music that can help you strike a balance between adult you and music for a child-oriented mind.  ..no matter which end of that spectrum you'd like to fall on. And, even if you don't have parts inside, you'd be amazed how much lullaby-esque songs can soothe even the toughest of adults - sending them peacefully off to dreamland.

  Some individuals prefer there be lyrics, so as to keep their mind engaged and less likely to drift into dark places, while others need zero lyrics because they keep them awake or cause them sing along ;) Whatever you need is just right and definitely out there with a little bit of effort! Change it up weekly if you need, or keep it exactly the same so that your body always knows it's time to rest when you hear it. And? If you sleep with a partner who's anti-tunes, the lightest little bit of quiet music from beneath your pillow can still be more than enough to reach you. Headphones/earbuds are also an option, but we'll hit on those later!

• Discover podcasts, Spotify playlists, or white noise apps that really appeal to you.  The internet and smartphones/iPads/etc have changed the game in helping people get some sleep - particularly if they cannot staaaaand silence, yet outside noise keeps them up. Entire Spotify playlists exist just for sleep. There are apps upon apps upon apps that contain soothing sounds or "white noise" options specifically designed to help you rest easier.

  If music isn't your thing but a flashing TV is too much, podcasts may be your solution. Find one you love, one that bores you to tears, or is a happy medium between fascinating and something you aren't too invested in. That way you can stop listening and fall asleep without being sad you missed something important. Podcasts without massive highs and lows in volume or content that could be stressful are most recommended. Some of us find that the podcast A Way With Words fits that bill nicely for most survivors :) But there are tons out there for you to discover.

• Consider buying some darkening curtains/blinds. If you are super light-sensitive or find you're only able to sleep during the day, a set of darkening curtains/blinds can be a lifesaver. And the good news is, inexpensive stores like Walmart and Target even have some great options now. We're sure other outlets or discount fabric stores would have even more impressive prices, but you don't have to completely break the bank for darkening curtains anymore.

• Conversely, buy lighter blinds if you have a hard time waking up or like to sleep all day as an escape.  We all want our blinds closed at night so no one can see in, but if you're prone to sleeping in all day or struggle with depression to the point it keeps you returning to that bed in the daytime - some lighter blinds may be what you need. A bright, sunny room is harder for many to sleep in, but it also helps keep your internal clock more aware of the time of day - willing you to stay awake even if you want to come back. Staying on a proper sleep|wake schedule during the day can make resting at night a much better experience.

• Consider going to bed with a full tummy.  We know traditional sleep guides (and whack diet advise columns) insist on not eating an hour or more before bed. Whether they claim it gives you bad dreams or makes you gain weight, little to no science agrees. And when it comes to Complex PTSD and dissociative disorders specifically, for many survivors, an empty stomach can be upsetting for a number of reasons. Some grew up rather poor and had to go to bed hungry each night. Others were plainly denied food as punishment or as part of their abuse. Many survivors have struggled severely with eating disorders, and may still be struggling today. Some simply just could not eat after trauma when they were young, or wouldn't do so before bed if they thought trauma was imminent because it made them sick.

  All of these reasons and countless others can be terrible reminders of trauma, pain, and sickness — the simple growl of your stomach as you try to go to sleep can signal to your mind and body that you aren't okay. Something as simple as heading to bed with a moderately satisfied, or even full, tummy can lead many to feel more secure, and thusly safe enough to disengage for rest. And, eating a bit before bed can even lead some to just naturally get sleepier, solely because their body is no longer trying to get their attention to tell them they're hungry. Imagine that!

• Try not to drink too much right before bed.  Conversely to above, drinking too much before you head to bed can not only make you feel a little sloshy when you lay down, but it frequently leads to that midnight bathroom run. Sometimes just KNOWING you'll need to go to the bathroom in the middle of the night can keep you restless and unable to fall asleep as easily just because you're on alert - anticipating when it's time to "go".  And, above all, once you've had to get up to make that pit stop, it can sometimes be nearly impossible for sooo many of you to get back to sleep. We don't want that for you.

• Make sure to listen to what YOU need, not just what someone else tells you is good or bad to do before bed - including us!  There are countless guides out there telling you what to do and not to do at night. Whether it's the ones that say don't eat before bed, to never sleep with a TV on, not to drink ANY caffeine 12 hours (or whatever arbitrary number) before bed, to never exercise or be active at night (or the reverse!), or any other seemingly sound instruction, no rule is gospel. That includes ours!

  Some can drink coffee RIGHT up until the second they lay down without the slightest disturbance. Others require a TV on. Someone else may not be able to even tolerate laying down without having a huge mug of their favorite beverage first. Listen to your needs and know that your body may be more or less sensitive to certain things than others'. No matter what someone else insists the root of your sleep problems is, they might not be right. Only you can know that.

  We provide suggestions based on what we've seen in so very many survivors, ourselves included, but wholly recognize that it won't apply to each and every one of you. Feel free to pass on those that don't! You know you better than we (or anyone else out there) ever could. Try out new things - as you may be surprised by their effectiveness or your ability to adjust to something you thought you'd hate but turned into real help - but, ultimately, do what your body needs.

• Invest in nicer pillows, throw blankets, or comfort items.  Not only do some of these items make your room LOOK nicer and more inviting, they are actually comforting to your physical body and mind together. They make you eager to lay down in your now very-gorgeous, soothing bed. The sense of being able to flop down on pure comfort, or cozy up in the softest, snuggliest of blankets, just automatically makes your body want to relax and let its guard down for the night.

  Don't have much money? Sometimes something as simple as buying some extra stuffing for 3 bucks on Amazon (especially if you have, or want to buy, pillows that zip close) that you can use to fluff your pillows up to your own desired squishiness can make a dramatic difference in the coziness of your bed. Sure beats a flat and sad pillow. ;) Or, just choosing to go in on one velvety soft blanket that all but swallows you up, and is only yours, can bring so much gentle peace.

• Pajamas. In the same spirit, maybe get yourself some nice pajamas or underclothes for sleep -- something you can't wait to get into and that immediately makes you feel ready for bed. Ragged T-shirts and basic cotton bottoms with paint on them can get the job done, but if you're really struggling to sleep, sometimes just taking a little more interest in you and what you wear can be a game-changer. It's also about self-care. Not only do you just feel snuggly in your nice, new PJs, you also feel taken care of.  ...reminded that you are worth the rest you are about to get.

  You are worth more than just that disheveled tee and holey pants you've been wearing for years once they were no longer presentable in public. If you have an impossible time feeling motivated to lay down, a nice new set of PJs can make you a bit more eager to get started just so you can be in those comfy clothes sooner. (As an aside, they don't even have to be ~fancy~ pajamas by any stretch. Sometimes just getting something new is enough. It feels fresh. It feels different. It feels special. Too many of us have been in the same haggard jammies for yeeears. The lifetimes we’ve lived in them can bring reminders of the past, too. A simple item or two can spruce things up a lot and remind you that you deserve to be comfortable. You are worthy of good sleep.)

• Linen sprays or fragrance/oils. If you aren't a fancy schmancy homemaker, you might not have known there even is such a thing as linen sprays! But, boy, are they a thing! There are so many fragrances you can put on your linens that just call to you - inviting you to breathe them in deeply and melt in deeper as you exhale. Isn't that what we all want to feel when we hit the bed for the first time after a long day?

  Find a fragrance that does that for you. The same is true for essential oils or other items that produce fragrance. Whether you believe in the calming properties of various essential oils or not isn’t important, the fragrances alone can just take you to a nice, relaxed state that speaks directly to you and your needs. …while also being a grounding presence that keeps you in the here and now.

• Light a candle a bit before bed that will leave your room with a pleasant aroma.  We don't want you to leave candles lit while you sleep, but sometimes lighting a candle for an hour or so before bed and blowing it out still leaves the room billowing with a fragrance you love. This is not only calming, pleasant, and/or inviting (just like above), it can be really grounding as a strong scent that lingers should you re-wake.

• Consider purchasing a tiny child's stuffed animal or baby blanket - even as an adult.  It may seem silly, but sometimes that younger you who feels so afraid of sleep can feel at ease by these little gestures. You're never too old, too cool, too tough, or too anything for a stuffed animal or small blanket. And, if you have internal parts, this simple "gift" can bring such wonderful comfort to you all.

• Try color breathing before bed or once you lay down.  This is a wonderful way to calm down. Additional breathing techniques, especially those combined with visual imagery, may be equally as helpful if you have one you really like. You can also create your own technique! Yes, you are completely allowed to just make something up. Not every breathing technique has to come from a manual, guide, doctor, or study. Sometimes you just know what settles you best.

• Progressive muscle relaxation. Here is one example, but there are many - some even come with audio recordings to lead you through.

• Healing light/healing pool imagery - especially for pain.  Healing light and healing pool, along with some other similar imagery-based techniques, can be critical skills in relieving physical pain that could be the root of what's keeping you up. You can read about those here. They can also be so satisfying and relaxing for mental distress, upsetting emotions, or just the natural tension we all carry.  

• Consider asking your therapist to make you a voice recording. They aren't hard to do anymore, as just about every smartphone has a record feature that can be easily sent through email (or even text if it's short enough). The recording could be a guided imagery, various grounding statements, or just generalized comforting thoughts to lead you to sleep. Hearing them from your therapist (or a loved one) can offer an added layer of security and calm that many of us can benefit from as we try to rest our eyes.

• Positive reinforcements and gratitudes.  We mentioned something similar in our Nighttime 101 Guide, but that was a bit more specific to journaling practices before bed. This is something you can do in your mind alone. If you are particularly restless, in an anxious or upset place, or just can't stop the recursive self-shaming your mind wants to do as you rethink the day - consider redirecting your thoughts to name 5 positive things about the day. They don't have to be groundbreaking, but they're there. You'll find them even on the worst of days.

  Similarly, you can try thinking of 5 or 10 things you're thankful for - in general or just for that day. Others may want to pick 3-5 things you like about yourself or that you did right/well that day. Challenging other cognitive distortions may be an area someone else needs to focus on today. Whatever you need most, just be sure to flip the script on that rough tone of thought that was finding you and you'll be grateful for how much calmer and sleepier you feel. It may even improve your dream quality.

• Do some light stretching before bed.  Tension is a jerk. It causes pain, increases anxiety, steepens depressive feelings, and just plainly makes us miserable. Some slow stretching can get the day’s excess energy that’s still zinging through your nervous system out — while soothing and calming your body down for the night. It can loosen stiff muscles, un-pinch painful spots, and send fresh blood throughout your whole system so that your body can more effectively heal and repair itself during your period of rest.

• Temperature, pets, and outside influences.  There are so many things outside of our own selves that keep us up but that we also can’t control. So, anything we can do to tend to those things before laying down is a great step. Double-check that the temperature will still be comfortable as night falls, your pets are where they need to be (with you or closed away in their sleeping areas), family members are aware you're trying to turn down, your phone's notifications are silenced, any TV timers are set, you have any extra blankets or socks you may need ready and in reach, your contacts are out, mouthguard is washed, makeup is off, meds are taken, teeth are brushed, etc, etc.

  Double-check all the things that could make you have to get up after you've already snuggled in (or worse, already fallen asleep). No one likes having to get up after they've already experienced that first wonderful sigh climbing into bed. The second time around is never nearly as satisfying, and if you were already asleep, getting back to sleep can be a nightmare on its own. Let’s try to prevent that!

• Wash your sheets frequently.  Simple, simple. Little is more inviting than fresh sheets to make your body feel peaceful and happy when you lay down. Crumbs, dirt, or "stale" sheets aren't exactly the most welcoming invitation for your dreams and sleep. Wash 'em. You'll be glad you did.

• Consider buying a therapeutic pillow or (if you have the finances for it) a new mattress. This is certainly not in the realm of possibilities for everyone - and it's something most of us have all heard plenty of times.  ...but sometimes the solution to poor sleep really does lie within your physical mattress and pillow. Given that so many survivors with complex trauma are also sufferers of chronic pain, a proper mattress and pillow that supports your head and neck sufficiently may be what you truly need.

• Invest in some soft and pliable earbuds or earplugs. For many, any outside noise at all will wake them up, startle them into symptoms, or keep them from sleeping at all. Earplugs can be either a savior or deeply unsettling (if all you hear is yourself breathing in your ears, or your pulse, it’s not exactly helpful for the anxious). But, many headphones aren't comfortable to sleep in. There are a few companies that make super soft and flimsy earbuds that have little-to-no hard plastic or metal inside your ear. Some even have fairly soft connecting pieces, that way when you lay on your side, it doesn’t hurt your ears.

  We know that Samsung makes a few, but there are most assuredly other companies out there, too. This would not only allow you to listen to music/podcasts/recordings/white noise without bothering anyone else (particularly if you have a partner or have to sleep in a more public area for any reason) - but for those really sensitive to outside noise, earbuds ensure that you hear nothing else. The sounds you want to hear just get injected into your ears, filling your whole head with goodness, while the outside worlds gets effectively shut out - leaving you free to get the sleep you need. We know some don't mind sleeping on even the hard earbuds or earplugs (and we recommend giving both a go if you don't mind them!) - but if you can't take the discomfort, spending a little extra money for the softer earbuds might let you sleep through the night, both pain- and distraction-free.

• Look into information regarding blue light or the effect electronics can have on your sleep cycle.  There is now a ton of literature on the way the 'blue light' from our electronics can affect brain activity, but more importantly, how it can alter the cadence of our sleep cycle. There are various ways to turn this off in our devices. If this is something that concerns you, is something you want to learn more about, or is something you just want to learn how to turn off in your personal gadgets, you shouldn't have to google too far before finding what you need. It could make a difference - particularly if you're someone who is more sensitive to it than you knew!

• Get browser extensions, or use the installed features, on your personal devices that disallow using certain apps/websites at certain times.  Ha, yes, they exist out there! Some even come on the device itself now. And there are plenty of them - for both computer and mobile - that are designed to meet your specific needs. These can be extremely helpful in getting you off youtube/social media/gaming websites if you just can't resist or are using them as a distraction to keep you from sleeping.

  Many allow you to set the times you need it run, like an "every day at this time" function, while others require you to turn it on when you need/want it in use - setting a timer for how long until you’re allowed back. Some are even created to ensure that even if you un- and re-install it, the timer will still be in effect until it runs out.  ...so you can't cheat by just getting rid of it! If you find yourself glued to your phone or computer when you should be sleeping (or working!), you may need to look into these extensions and apps that exist to help you out here.

• Better waking up.  If you can wake up easier and more smoothly, you are much more likely to be ready for sleep when bedtime rolls around. If you have trouble with sleeping TOO long, ignoring your alarms, or returning to bed during the day, that will inevitably disrupt your sleep rhythm and leave you wide awake come nighttime. So, to target better waking:

  Set alarms that have music that MAKE you want to get up - invigorating fun music. Something that makes you happy. We don't like the idea of obnoxious, annoying alarms because that just puts you in a bad mood the very moment you open your eyes.  ...or rather, before you've even had a chance to open them yet! That doesn't make anyone want to be awake. Start your day off right with something that makes you happy. Change it often so that happy-fun-new-alarm-you-love doesn't turn into one you hate! No one likes when a good song gets ruined! ;)

  Put your phone across the room so you have to get up to turn it off. Or, incentivize. If you get up and stay up, you get to have x treat. Remind yourself that if you're truly that exhausted by late afternoon, you are allowed take a short nap then.  ...but not until you've given the day your best shot for a good while. You'll be surprised how ready to get up you actually were!

• Just. Get. Started.  The hardest part of any task - absolutely any task whatsoever, including something as seemingly simple as heading to bed - is just getting started. Once you get up and begin your nighttime routine before bed, you'll be baffled by just how ready for sleep you really were. ...no matter how sure you were that you were totally wired and sleep was nowhere in your near future.  Just. get. started.  Once you mentally "turn off" and start heading for the pillow, you'll be consistently impressed almost every time at just how much your body was craving the collapse. ...even though it was only mere seconds ago you were convinced otherwise.

• Give it a shot anyway.  Sufferers of chronic sleep disturbances are no stranger to the losing game of just not being able to sleep, no matter how hard they try. You can do everything right, but still be awake for ages after you lay down. After experiencing this so much over time, we can convince ourselves so confidently each night that "it's just not gonna happen tonight" - because for so much of our lives it really hasn't.

  But this kneejerk response to how we THINK sleep will go can lead that to become our reality as we stay up far longer than necessary and refuse to even entertain the idea of settling down. ...all because "we just know". But our confirmation bias - looking for only the signs that prove we were right - can actually influence what our body believes, and lead it to respond accordingly. We can become the reason we're still up, because we just decided how our body was feeling and it followed suit. And, sad to say, we're often wrong. Had we just given it a shot anyway, we would've actually been fast asleep by now.

  So, what's the worst that happens if you do give it a shot? You get nice and ready for bed and it's a no-go. Oh well. So you get up or do something in bed and try again later. But at least you're now cozier in your PJs and physically ready for bed. Then, the moment you are sleepy, you can just turn down right away instead of having to "wake yourself up" just to go get ready for bed — additionally running the risk of missing that window of opportunity we all know exists. But hey, the other possibility is: you might actually crash. You've been trained your whole life to ignore your body. You'd be amazed (and impressed) by how exhausted and ready for sleep it can actually be without you realizing it. You are very rarely going to regret trying, but you almost always regret waiting too long. ..especially the once you wake the next morning, utterly dragging yourself across the floor!

• Finally, we can't forget about things like journaling, internal communication, grounding, medication, and more (each discussed in our first post)!  The suggestions here may be a bit easier to apply, but the skills there will be relevant and useful throughout your entire life - no matter the home you live in or the path life has taken you. Give those a look-see and don't forget their importance either :)

Some thoughts for those with DID/OSDD systems specifically:

• Put the kiddos to bed first. For survivors with young child parts, the nighttime is often the most difficult. But, they’re also very young. They may be used to going to sleep before the adults, want a bedtime story first, or would benefit from a corrective, safe, and comforting tuck-in. You can try doing this internally with older caretaker parts on the job, in your mind yourself (either earlier in the night or once you lay down), or out in the body through the actions you take just for them. Maybe that’s reading a real children’s book to them first, putting on lullaby music or a movie just for them, or even using soothing items for tiny children just before laying down (like cuddling baby blankets, using a sucker/paci, or snuggling a stuffed animal). Just be sure your most adult self is forward before you truly drift off to sleep! We want to be sure your body and mind stay their safest after giving those kiddos what they need.

• Change the time of internal clocks. For some survivors, there is a specific time of night they routinely find themselves waking up in distress - or, perhaps they just can’t fall asleep at all a certain time has passed. In survivors with histories of organized abuse, they may even have parts with strict rules that tell them to wake up, switch, or perform a task at specific times of the night. If that sounds possible for you, you can always alter the internal clocks instead.

  You can try pushing them ahead or behind an hour. Or, have it slow to a crawl just before that critical time - long enough to allow you a few hours’ rest - and then have it zoom forward to the correct time when it’s time to wake. There will likely be some part inside who is capable of managing this task and they may even feel really important for getting to do so. Get creative! The clock itself hasn’t done anything to you, so it no longer gets to have power over you and your lives. You can control it now :)

• Temporarily reverse day|night shifts. Similarly, for survivors of organized abuse (and even some whose trauma was not systematic), there may be a harsh division between parts who are active during Day versus Night hours. If your system was conditioned to be active or perform jobs in the evening, sleep may feel all but impossible now on a traditional work schedule.

  Internally, there may be dials, levers or other controls that mandate or signify when the switch from Day to Night is to occur. So, it may be possible for someone inside to temporarily switch things to “Day” and let you just “take a nap”. It’s just, y’know, an 8-hour nap ;) Then, when you wake for the day, you can either choose to switch it back to Night and utilize the most wakeful and energized members of your system, or leave it as the real daytime that it is because you’ve found that still works for you all. All you have to know is that you all are in control of the levers today. If doing so will help you rest, that’s the most loving and healthy thing you can do for yourselves.

• Simply say goodnight! You’d be surprised how much a simple acknowledgment and kind gesture of saying ‘goodnight’ to internal parts inside can do! Create a little role call in your mind, add a little g’night message to it, and take that time as you close your eyes for sleep. You may even choose to pop inside, peek your head in their respective rooms, and say it that way quickly, too. But, sometimes a little telegraph in words through the mind is enough! Some validation to feel seen, a little “I didn’t forget about you!”, can make parts feel good—helping them close their eyes, too!

Now it's your turn!

Because so many of these are much simpler options, we’re certain many of you have countless ideas just like 'em! Tell us, and all the other survivors reading, what you do to get some sleep!  What's the one thing you can't get to sleep without, or has made the biggest difference for you in your journey for better rest?

MORE POSTS YOU MAY FIND HELPFUL:

  ✧  Grounding 101: 101 Grounding Techniques
  ✧  Distraction 101: 101 Distraction Tools
  ✧  Self-Care 101: 101 Self-Care Techniques
  ✧  Nighttime 101 and Nighttime 201: Sleep Strategies for Complex PTSD
✧ Color Breathing 101: How to Calm Overwhelming Emotions and Physical Pain
  ✧  Imagery 101: Healing Pool and Healing Light
  ✧  DID Myths: Dispelling Common Misconceptions about Dissociative Identity Disorder
  ✧  Did You Know?: 8 Things We Should All Know about C-PTSD and DID
  ✧  Trauma and Attachment: 3-Part Series on Attachment Theory with Jade Miller
 
  ❖  Article Index  ❖

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