Table of Contents
Preface 9
Introduction 13
Who Is This Book for? 15
What is Going to Happen in this Book? 16
Take Action: Taking Your Own Temperature 18
Part 1 This Is Your Brain on Trauma 23
Chapter 1 When Did My Brain Turn against Me? 23
Why Is My Brain a Big, Hot Mess? 24
Brain 101 28
The Annoying Amygdala 31
Fight, Flight, or Freeze … It's the Brainstem! 35
Squish It All Together? We Got Storytelling Brains 39
Yes, You Can Retrain Your Brain 42
It's Official. You Are Not Crazy. A Doctor Just Said So. 44
Take Action: Trigger Is Not Just Roy Rogers' Horse 48
Chapter 2 How Trauma Rewires the Brain 51
Okay, Lady, What Exactly Do You Mean by Trauma? 51
How Our Brains Handle Trauma 54
What Trauma Looks Like on an Ordinary Day 60
Take Action: Name It 67
Chapter 3 Befriend Your Brain 69
The Fancy Science of Befriending 70
Dealing with Trauma Right after It Happens 74
Dealing with Things Way Later 76
Okay, So It's Not Really a Trauma. But I Still Have a Messed-Up Brain. What's Up with That? 78
I Love Someone with a Serious Trauma History 80
Take Action: Ride the Wave 83
Take Action: Put It on Ice 84
Chapter 4 Getting Better-Retrain Your Brain 87
A Framework for Getting Better 87
Safety and Stabilization 88
Remembrance and Mourning 88
Reconnection 88
First Things First: Safety and Stabilization 90
Take Action: Create Coping Cards 94
Grounding Techniques 94
Mental Grounding 95
Physical Grounding 96
Soothing Grounding 99
Mindfulness Meditation 100
Prayer 104
Music 105
Self-Compassion Exercises 107
Mantras/Positive Self-Talk Strategies 109
Exercise 110
Get Yourself Outside 111
When You're Ready: Remembrance and Mourning 112
Writing or Journaling 112
Telling Your Story 114
Reframing Your Story 115
Getting Back Out There: Reconnection 117
Use Your Story to Create Meaning 117
Finding Forgiveness 119
Building Relationships with Safe Boundaries 120
Chapter 5 Getting (Professional) Help: Treatment Options 123
Traditional Talk Therapy 125
Allopathic Meds 128
Naturopathic Meds 131
Other Complementary Therapies 133
Acupressure/Acupuncture 133
Biofeedback/Neurofeedback 135
Nutrition Changes 136
Natural Supports 139
Part 2 This Is Your Brain on Life 141
Chapter 6 Anxiety 145
Symptoms of Anxiety 147
Do I Have Anxiety or Am I Just Anxious Sometimes? 149
So Where Does Anxiety Come From? 152
Self-Training for Learned Optimism 154
Take Action: Challenge Your Negative Gremlins 156
Chapter 7 Anger 159
A Culture of Anger 162
Anger Is a Secondary Emotion 165
More on Needs 168
Take Action: Where Does Your Anger Come From? 170
Chapter 8 Addiction and Unhealthy Behaviors 173
Where Addictions Come From 175
How We Heal 177
Abstinence-Based Treatment 178
Harm-Reduction 180
Reclaiming Our Lives 182
Take Action: Where Can You Say Yes? 189
Chapter 9 Depression 191
How Does the Getting Better Part Work, Then? 194
Activity: What I Want Back 197
Chapter 10 The Importance of Honoring Grief 199
What Is Grief? 201
Platitudes People Use That Don't Help (And My Responses) 203
Take Action: Honoring Your Own Grief through Ceremony 208
Conclusion: The New Normal 209
Sources 215