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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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Doodling for relaxation

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

Making collages during trauma

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

Safe place within yourself

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

Your values as a compass

The values exercise helps you discover what you find important in life and how you can live more in accordance with that, step by step.
  • ACT

Letter to your healthcare provider

A sample letter you can use to tell a healthcare provider what you need.
  • Regulation, Dissociation

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

Writing with your body

Learning to connect with your body. By first feeling, then listening, and then writing in dialogue with it.
  • Write

Letter to your younger self

Writing a letter to your younger self can help restore the inner connection within you. The little you is finally seen.
  • Write

Visual body scan

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

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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