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Resources

There is a lot you can do yourself to experience more peace and regulation and to increase your resilience. Below you will find various resources. Practical self-help exercises and techniques that you can apply immediately. For if you have trauma or are a loved one.

Read the explanation about the Window of Tolerance.

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Draw your breath

If you struggle with anxiety, breathing can become a source of concern. This exercise can help you better regulate your anxiety.
  • Regulation, Breathing, Creative

Doodling for relaxation

When you feel stressed, this simple relaxation technique, drawing doodles, can help you release tension.
  • Regulation, Creative

Tips for dissociation

Learning to cope with dissociation can be a quest. A quest that is different for everyone, but in which you are not alone. We share various tips to prevent dissociation or to be able to break through it.
  • Dissociation

Breathing space exercise

The breathing space exercise helps you to pause, notice your thoughts and feelings, and use your breath as an anchor.
  • Regulation, Breathing, Grounding

Making collages during trauma

Making collages can help you return to yourself and dare to trust your own instincts again.
  • Regulation, Creative

Visual body scan

This Visual Bodyscan can support becoming aware of body sensations through a combination of mindfulness and expression.
  • Regulation, Grounding, Creative

Safe place within yourself

When you feel stressed, this simple relaxation technique, drawing doodles, can help you release tension.
  • Regulation, Creative

Your own comfortable place

Experiencing and describing a place where you feel comfortable can help create positive feelings.
  • Creative, Write

Leaves on the river

This exercise helps you let go of stubborn thoughts more easily, so you are no longer completely carried away by them.
  • Worrying and unpleasant thoughts, ACT

Find support or help

Helplines

Tools

Care maps

Dealing with dysregulation

As a result of trauma, the stress system can become dysregulated.

Coping with dissociation

Learning to deal with dissociation can be a quest. A quest that is different for everyone, but in which you are not alone.

Coping with anxiety and panic attacks

Many people with trauma suffer from anxiety and panic attacks. Read several tools to cope with them.

Help us help

Thanks to the support of donors, Traumanet can further expand these resources with image and video material. Will you help?

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