“Bibliotherapy is a term that describes the very real process of being positively and therapeutically influenced by what you read. As stated earlier, when it is at its most powerful, bibliotherapy is also relationally healing. It can rescue you from the common Cptsd feeling of abject isolation and alienation.”
― Pete Walker, Complex PTSD: From Surviving to Thriving
Learning about complex trauma can increase self-compassion for your own trauma or understanding of a loved-one's experience. If you're ready to take a dig deeper, here are the books I recommend as a trauma therapist in Oakland, CA:
A Spotify playlist with some of my go-to podcast episodes to learn about trauma. Included in the playlist: what CPTSD (complex trauma) is, how trauma is experienced, how childhood experiences may cause trauma, attachment theory and trauma, and various ways trauma is treated, managed, and resolved.
which makes them more annoying.
These things won't make your problems go away, but they will increase your ability to have a fulfilling, growth-oriented life...
Box breathing is a simple yet effective technique that can help to reduce stress, promote relaxation, and keep you within (or return you to) your window of tolerance. It involves inhaling, holding the breath, exhaling, and holding the breath again, in a steady and controlled manner, while counting to a specific number of seconds. Here is a step-by-step guide to box breathing:
If you're scrolling through social media, you may as well learn something! The accounts below include contain helpful resources and validation. Though Instagram is no replacement for therapy or a deeper dive via a book or class, getting these little reminders can still comfort.
P.S. still use that screen time limit tool!
We could all use a little psychoeducation -- aka information on our thoughts, feelings, unconscious, and relationships. Below are 10 great reads for better understanding attachment, trauma, community, conflict, and ourselves that I recommend to my clients as a therapist in Oakland, CA.
A Spotify playlist with some of my favorite recorded meditations. I can't stress enough the transformative power of establishing a regular meditation practice--and recorded meditations make it easier!
A Spotify playlist with some of my favorite podcast episodes on managing emotional dysregulation and understanding our nervous systems. These are episodes I recommend again and again as a therapist in Oakland, CA.
A Spotify playlist with some of my favorite podcast episodes on attachment theory. These are episodes I recommend again and again as a couples therapist in Oakland, CA.
***Resources are not a substitute for therapy and are not intended for making diagnoses or providing treatment. Not all practices and tools are suitable for every person. Please discuss exercises, practices, and tools with your individual therapist or health care provider.