The After-Trauma Notebook
Written Exposure Therapy to process, release and heal
Trauma can take many forms; maybe you’re suffering from the grief of losing someone, a tough breakup, in-between jobs, or experiencing PTSD.
This notebook guides you through Written Exposure Therapy, a first-line treatment for compassionately confronting and reprocessing a traumatic or stressful memory.
Work at your own pace with this proven method as you take the first step toward healing.
- (LxWxH): 21 x 14 x 1 cm
- 128 pages
- 75 gsm cream paper for a smooth & fluid writing experience
- Hard bound with a flat lay binding
1. Find a comfortable space and time to begin your weekly journaling
The After Trauma Notebook is based on Written Exposure Therapy—a 5-week program with one journaling session per week. We encourage you to choose a consistent space and time for you to write.
Journaling about a traumatic memory can be difficult, and it’ll be important to feel secure and safe where you are. You can schedule this on your calendar, set an alarm or reminder for it, and even brew a cup of tea ahead of time.
2. Choose a single traumatic memory to focus on
Written Exposure Therapy is designed for you to intentionally re-expose yourself to a traumatic memory. Because of that, it is best to choose a single traumatic memory to work through week over week. If you want to work on a different memory, we encourage you to use another The After-Trauma Notebook (or continue with the notes pages in the back).
3. Reprocess the traumatic memory with structured, guided prompts
Each week's writing prompt begins with a check-in. You'll take stock of how distressed you feel (if at all), and have access to Distress Tolerance Techniques in the Appendix to regulate your emotions and ground yourself in the moment. Then, you'll write for 30 minutes according to the prompt.
4. Reflect on the writing experience and check in on how you're doing
After each 30-minute journaling session, you'll have an opportunity to check in with your body and how you're feeling. Then, you're guided you through a reflection exercise on how the writing experience was for you. This is an opportunity to create some distance from processing a difficult memory.
This step will help you reflect on and consolidate realisations or breakthroughs during writing, and also help transition from the intensity of a journaling session back to day-to-day life. You can think of this reflection step as the “cool down” part of your emotional workout.
- 5 weeks of guided journaling sessions, grounded in Written Exposure Therapy
- Notes & Tips from therapists to aid in your healing journey
- Prompts, reflections, and distress tolerance techniques to help you regulate your emotions and track your progress.