Free Mind-Body Workbook for PTSD by Stanley Block Page B

thought labeling as effective tools to “cool myself down.” Continuing his practices, he came to see that his multiple requirements— The mail should be on time , I should not be put on hold , Others shouldn’t speak disrespectfully about our country —had created a physical meltdown that caused him to “hurt all over.” As he came to realize that his anger was an attempt to fix himself and the world, his disposition changed. As a matter of fact, Ted shared that he and his wife were in the car, rushing to deal with a family emergency, when they came upon a car stopped at an intersection. Ted’s wife told him to “get that guy moving.” Ted got out of the car and, instead of getting angry, simply “saw an old guy who was lost, spent a few minutes calmly reassuring him by giving him directions, and then got back into the car.” He then told us, “I had no idea I had that kindness in me.”
1. Use all your mind-body bridging practices in your life today. Calm your mind and reduce your body tension with:
     
Bridging awareness practices
Thought labeling
    Now, with a calm mind and relaxed body, you can:
Become aware of your storylines
Recognize and release the depressor’s activity (befriend your depressor)
Recognize and release the fixer’s activity (befriend your fixer)
Recognize your requirements and release the I-System’s activity (defuse your requirements)
     
What mind-body bridging practices worked for you today?
    ______________________________
    ______________________________
    ______________________________
For what situations did they not work?
    ______________________________
    ______________________________
    ______________________________
2. Do a Situation map. From the previous step, choose the most distressing situation for which your mind-body bridging practices didn’t work. Write the situation in the oval. Next, take a couple of minutes to scatter around the oval any thoughts that come to mind. Work quickly, without editing your thoughts. Describe your body tension at the bottom of the map.

Situation Map

    Body Tension:
    ______________________________
    ______________________________
     
Is your mind cluttered or clear?
    ______________________________
Is your body tense or relaxed?
    ______________________________
List your depressors and fixers:
    ______________________________
    ______________________________
List your requirements:
    ______________________________
    ______________________________
In this mind-body state, how do you act?
    ______________________________
3. Do the same map again, writing the same situation in the next oval. Before you start writing, listen to background sounds, feel your body’s pressure on your seat, sense your feet on the floor, and feel the pen in your hand. Once you’re settled, keep feeling the pen in your hand and start writing. Watch the ink go onto the paper and listen to background sounds. Write for a couple of minutes.

Situation Map with bridging

    Observe the differences between the two maps:
     
Is your mind cluttered or clear?
    ______________________________
Is your body tense or relaxed?
    ______________________________
    ______________________________
In this mind-body state, how do you act?
    ______________________________
    ______________________________
Are you better prepared now to deal with this situation? Yes ____ No ____
    Day Seven     Date:____________
    As situations come up in life, people often ask, “What should I do?” The real question is not what should you do, but who is doing it? If your I-System is overactive and your damaged self is in charge, then nothing you “should do” will ever be good enough. When your I-System rests, your true self is in the driver’s seat. Your naturally functioning true self answers the question of what to do. The question is taken care of as your true self naturally takes the right action to solve the problem.
    During the day, ask yourself who is doing the activity. (This can apply to any activity, be