108 108
INNLEDNING
Exercise 3 : Handle flashbacks by being attentive
This exercise can help survivors to calm themselves and deal with overactivation . [ Example ] Right now I feel _________ ( Insert the name of the feeling you have , often fear ). My sensations are that I am _______________________________ ( Name three bodily sensations .) I remember _____________________ ( Give one source of trauma , give no details .) At the same time I look around at where I am now : in _________ ( Write the current year ). In __________________ ( Write your location now ). I can see ___________________________ ( Describe things you see now , in the place you are in ). Therefore I know that _______________ ( name the trauma again ) is not happening now .
Exercise 4 : Progressive muscle relaxation
This exercise can help survivors to reduce their overactivation and find a more balanced emotional state .
When you are scared or anxious , your body becomes tense . This can cause symptoms such as pain in the neck , shoulders , back , tight jaw , tension in the arms and legs . To train yourself in progressive muscle relaxation , tighten specific muscle groups and then release them . Focus on the feelings of tension and then the feelings of relaxation in each muscle group . You should exercise one part of the body at a time : head and face , neck and shoulders , back , abdomen , pelvis , arms and hands , legs and feet . Find your pace .
Instruction .
APPENDIX
• Sit or lie down in a place that is quiet and feels safe . Make sure you will not be disturbed . Tighten and release the tension in each muscle group twice . Allow a short pause between each cycle . When tightening a muscle group , hold the tension for approximately five seconds and relax for approximately ten seconds .
• Start by focusing on your hands . Tighten your fists , feel the muscles tighten for five seconds , and relax for ten seconds . Notice the difference between tension and relaxation . Do the same thing again .
• Turn to the arms . Pull your forearms towards your shoulders . Feel the tension in the muscles of your upper arms for five seconds , then release ; relax for ten seconds . Notice the difference between tension and relaxation . Repeat .
• Tighten the triceps ( the muscle on the underside of the arm ) by stretching your arm straight out and locking your elbows . Feel the tension in the triceps ( five seconds ), then let go , relax your