Trauma Processing Journal

TRAUMA PROCESSING

Feelings Inventory How we are likely to feel when our needs are Satisfied

AFFECTIONATE compassionate friendly loving open hearted sympathetic tender warm

EXCITED amazed animated ardent aroused astonished dazzled eager energetic enthusiastic giddy invigorated lively passionate surprised vibrant EXHILARATED blissful ecstatic elated

JOYFUL amused delighted glad happy

jubilant pleased tickled

CONFIDENT empowered open proud safe secure ENGAGED absorbed alert curious engrossed enchanted entranced fascinated interested intrigued involved spellbound stimulated INSPIRED amazed awed wonder

PEACEFUL calm clear headed comfortable centered content equanimous

fulfilled mellow quiet relaxed relieved satisfied serene still tranquil trusting

enthralled exuberant radiant rapturous thrilled

GRATEFUL appreciative moved

REFRESHED enlivened rejuvenated renewed rested restored revived

thankful touched

HOPEFUL expectant encouraged optimistic

Feelings Inventory How we are likely to feel when our needs are NOT satisfied

SAD depressed dejected despair

AFRAID apprehensive dread foreboding

CONFUSED ambivalent baffled bewildered dazed hesitant lost mystified perplexed puzzled torn

EMBARRASSED ashamed chagrined flustered guilty mortified self conscious

frightened mistrustful

despondent disappointed discouraged disheartened forlorn gloomy heavy hearted hopeless melancholy unhappy wretched

panicked petrified scared suspicious terrified wary worried

FATIGUE beat burnt out depleted exhausted lethargic listless sleepy tired weary worn out PAIN agony anguished bereaved devastated grief heartbroken hurt lonely miserable regretful remorseful YEARNING

ANNOYED aggravated dismayed disgruntled displeased exasperated frustrated impatient irritated irked ANGRY enraged furious incensed indignant irate livid outraged resentful AVERSION animosity appalled contempt disgusted dislike hate horrified hostile repulsed

DISCONNECTED alienated aloof apathetic bored cold detached distant

TENSE anxious cranky

distressed distraught edgy fidgety

distracted indifferent numb removed uninterested withdrawn DISQUIET

frazzled irritable jittery nervous overwhelmed restless stressed out VULNERABLE fragile

agitated alarmed discombobulated disconcerted

disturbed perturbed rattled restless shocked startled surprised

guarded helpless insecure leery reserved sensitive shaky

envious jealous longing nostalgic pining wistful

troubled turbulent turmoil uncomfortable uneasy

unnerved unsettled upset

Needs Inventory

CONNECTION acceptance affection appreciation belonging caring cooperation communication closeness community companionship compassion consideration consistency cooperation emotional safety empathy familiarity inclusion interdependence intimacy love

MEANING aliveness awareness awe celebration of life challenge clarity competence consciousness contribution

PHYSICAL WELL-BEING air

balance comfort food movement/exercise protection rest/sleep relaxation sexual expression safety shelter

creativity discovery efficacy effectiveness growth hope learning mourning mystery participation purpose self

touch water

HONESTY authenticity integrity presence transparency PLAY adventure fun joy humor laughter spontaneity PEACE beauty communion ease equality equanimity harmony inspiration order tranquility

expression stimulation to matter understanding wholeness wonder

mutuality nurturing

partnership reciprocity respect/self-respect safety security self-acceptance self worth sensitivity solidarity to know and be known to see and be seen to understand and be understood trust warmth stability support

AUTONOMY choice confidence freedom independence privacy space

Examples of potentially traumatic experiences include:

natural disasters, such as flood... being a victim of, or witness to, a crime, act of violence or armed robbery being involved in, or witnessing, a serious car or transport accident being in an airplane that is forced to make an emergency landing being physically or sexually assaulted being exposed to images, news reports or social media posts of these types of events. Warning: This journal contains content that may trigger memories or emotions related to past traumatic experiences. Please prioritize your safety & well-being while using this journal. If you experience distress or discomfort, seek support from a qualified therapist or mental health professional. Disclaimer: This Trauma Processing Journal is designed to support individuals working through traumatic experiences with the guidance of a qualified therapist or mental health professional. It is not intended to replace professional therapy or treatment.

Processing The Reaction Trauma is an emotional response to a terrible event like an accident, rape, or natural disaster

Describe Your Trauma

What is Your physical reaction

Emotion at the time of the trauma

fatigue or exhaustion disturbed sleep nausea, vomiting and dizziness headaches excessive sweating increased heart rate.

What should I do if I have experienced a traumatic event? What I need in the moment that i didn't get ?

Feeling Processing Common reactions include:

Becoming emotional and upset

Feeling as if you are in a state of ‘high alert’ and ‘on watch’ for anything else that might happen

Feeling emotionally numb, as if in a state of ‘shock’

feeling extremely fatigued and tired

feeling very stressed and/or anxious

being very protective of others including family and friends

not wanting to leave a particular place for fear of ‘what might happen’

Swinging between these reactions.

Pre-therapy preparation Relax – use relaxation techniques such as yoga, breathing or meditation, or do things you enjoy

Appointment Note Before The Therapy

Remark /observation

Bad Feeling, Emotions, Negative self talk that needs processing

Track trauma reaction

WEEK OF

M T W T F S S

Break the week down

Mon

weekly word of affirmation

Tue

Wed

Thu

Negative emotion

Fri

Sat

Sun

Vitamins & Supplements

Item

Dosage Time S M T W

Week

T F

S

1

2

3

Vitamins & Supplements

Item

Dosage Time S M T W

Week

T F

S

4

5

Notes

Sleep Tracker

Date

Hours

Notes

1 2 3 4 5 6 7 8 9

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

01 02 03 04 05 06 07 08

09 10 11 12

Water Tracker

Week Of:

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Notes:

Goals:

Period Tracker

Jan Feb Mar Apr May Jun Jul

Aug Sep Oct Nov Dec

Color Key

1 2 3 4 5 6 7 8 9

10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Period Length

Jan

Jul

Feb

Aug

Mar

Sep

Apr

Oct

May

Nov

Jun

Dec

Notes

Self Care Ideas

1+ Hours of sleep

Make a vision board

Eat 3 Nutritious meals

Do something to laugh

Drink & Glasses of water

Plan a get away

Wash your face

Cook your favorite meal

Take your vitamins

Have a night with friend

Get some fresh air

try something new

Meditate for minutes

Eat a salad or smoothly

Write down 3 things you are grateful for

Do something nice for someone else

Give a mindful hug

Go to your favorite place

Put your phone away 4 hrs.

Take some pretty photos

Declutter a room

Get a massage

Listen to your favorite song

Put on nice clothes & makeup

Sing out loud

Watch the sunrise

Drink a herbal tea

Diffuse essential oils

Try a face mask

Go out for a coffee

Light your favorite candle

Write in a journal

Watch a Ted Talk

Color some mandalas

Try Affirmations

Make a puzzels

Try a detox bath

Make a list of all the things you love

My Happy Place

Favorite Song Favorite Movies Favorite Books Favorite Sounds

Favorite Activities Favorite Places Favorite People

Meditation Log

Felling After

Felling Before

Date

Time

Duration

Meditation Activities

Notes

Negative To Positive

Negative Thought

Positive Thought

Level 10 Life Goals

Lifestyle:

Family:

Self-development:

Finance:

Career:

Health & Fitness

Travel:

Recreation:

Home Organization:

Relationship:

Reading Log

Book # 1

Start date:

End Date:

Title: Author: Pages:

Book # 1

Start date:

End Date:

Title: Author: Pages:

Book # 1

Start date:

End Date:

Title: Author: Pages:

Book # 1

Start date:

End Date:

Title: Author: Pages:

Gratitude Tracker

Experience

People

Things

Place

Anxiety Log

Date / Time

Physical Sensation

What Did I Do?

What Did I say To Myself

Anxiety Rating (1-10)

Situation

meditation tracker

Date

Meditation

Time

Anxiety Level

Activity

Thoughts And Sensation Anxiety Level(1-10)

Thoughts Tracker

Thoughts or Image

Emotion And Body Sensation

Alternate Thoughts

Event

Challenging Thoughts

Negative Thoughts I Have

Is That Thoughts Making Me Stronger Or Weaker?

Could My Thought We An Exaggeration Of What's True?

What Would A Friend Think About This Situation?

Is There A Better, More Empowering Way To Look At This?

Worry Exploration

What are you worried about?

The best that can happen is...

What are some clues that your worry will not come true?

If your worry does not come true how will you handle it?

Worry Exploration

Is worrying about something going to stop it happening?

Is there anything can physically do to sort the problem out? If so what?

Am I making up worries to feed my addiction to worry? If so, why?

Now that you leave challenged the worry? How has it changed

Self-Esteem Worksheet

Date:

My accomplishments Today

1

2

3

A positive thing I witnessed

I felt proud when....

Something that made me happy today

Mindfulness Worksheet

My Judgments, interpretations assumptions

My feelings, sensation and facts

Acceptance Worksheet

Realities that I'm refusing to accepts

Ways to accepts the reality

Goal Setting

Goal

Motivation

Start Date:

Due Date:

Possible Obstacles

Milestone

How to overcome these obstacles

Action Steps

Mental Health Checklist

Date:

My Soul Connections

Think I Can Do When I'm Sad

Think I Can Do When I'm Bored

My Favorite TV Show

This Year I'm Looking Forward to

My Favorite Book

Special Pampering Checklist

My Favorite TV Song

My Favorite Movie

Thinking Patterns

Thought about myself

Thought about other

Thought about world

Thought about Future

Mindfulness Wheel

Taste

Hear

Smell

See

Touch

5 Thing you can See

4 Thing you can Hear

3 Thing you can Smell

4 Thing you can Taste

1 Thing you can Touch

Daily Wellness Tracker

Wake Up Time:

Hours Slept:

Water:

Bed Time:

Mood:

0%

Energy Level

100%

Meals

Exercise

Self Care

Gratitude

Thoughts

Notes

Weekly Wellness

Sun Mon Tue Wed Thu Fri

Sat

Wake Up

Mood

Energy

Water

Exercise

Breakfast

Lunch

Dinner

Gratitude

Me Time

Medicine / Vitamins

Bed Time

Hours Slept

Sleep Quality

Weekly Wellness

M T W T F S S

M T W T F S S

This Week

This Month

This Year

Daily Gratitude

Jan Feb Mar

Apr May Jun Jul

Aug Sep Oct

Nov Dec

Today I'm Greatful For

1 2 3 4 5 6 7 8 9

10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31