194 pages

English

Découvre YouScribe en t'inscrivant gratuitement

Je m'inscris

Post-Traumatic Insomnia Workbook , livre ebook

New Harbinger Publications - Karin Thompson , Laurel Franklin C.

Découvre YouScribe en t'inscrivant gratuitement

Je m'inscris

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

194 pages

English

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

A propos
Informations
Extrait

Description

Difficult and traumatic life experiences affect our lives in unexpected ways and can even change the way we sleep. In fact, up to 75 percent of all people who have experienced abuse, violence, or traumatic incidents have sleeping problems after these events, even after all other trauma-related symptoms have diminished. If you''ve experienced these problems for yourself, The Post-Traumatic Insomnia Workbook is for you.

This workbook is based in cognitive behavioral therapy, a powerful approach that has been proven to be more effective over the long run than sleeping pills. Included are easy tips and techniques you can start doing right away to help you sleep better. You''ll learn a variety of relaxation and sleep-scheduling skills that will help you put an end to broken sleep, the need to stay on high alert throughout the night, and sleep-sabotaging habits you may have developed. Why spend another night lying awake? Find the root cause of your restless nights and rediscover peaceful sleep.

This workbook will help you:•Understand what''s keeping you awake at night•De-stress your bedroom and create a safe space for sleep•Learn powerful relaxation techniques for calming your body and mind before bed•Cope with trauma-related nightmares

Informations

Publié par	New Harbinger Publications
Date de parution	01 janvier 0001
Nombre de lectures	0
EAN13	9781572248946
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,1078€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

The Post-Traumatic Insomnia Workbook

THOMPSON

ThePost-Traumatic Insomnia Workbook

A Step-by-Step Program

for Overcoming Sleep

Problems Aer Trauma

Effective help for: ◆ ◆ Fitful sleep Trouble falling asleep ◆ ◆ ◆ Early waking Sleep anxieties Nightmares

KARIN ELORRIAGA THOMPSON, PH.D. C. LAUREL FRANKLIN, PH.D.

“hîs workbook îs a user-rîendy se-ep guîde to împrovîng seep or trauma survîvors wo ave deveoped seep probems. ï partîcuary îke te act tat te book uses prîncîpes or seep împrovement tat are empîrîcay based, and presents tem în a stepwîse asîon tat users wî Ind easy to oow. Wîe te prîmary audîence o tîs book îs trauma survîvors temseves, ï beîeve tat trauma terapîsts wî aso Ind ît vauabe as a resource tey can use dîrecty or rec-ommend to teîr cîents.” —Davîd W. Foy, P.D., proessor o psycoogy at Pepperdîne Unîversîty în Santa Cara, CA

“Enanced wît cear workseets and easy-to-understand, step-by-step înstructîons, hompson and Frankîn provîde a proceduray adept, evîdence-based, autorîtatîve se-ep guîde to master-îng compex însomnîa and nîgtmares assocîated wît PTSD.” —Kennet L. Lîcsteîn, P.D., proessor at te Unîversîty o Aabama and dîrector o te Seep Researc Project

“hîs workbook provîdes a useu ramework to guîde terapîsts and se-ep eforts. A number o useu toos or assessment and monîtorîng are încuded. he step-by-step program compre-ensîvey addresses te tougts and beavîors tat tend to perpetuate seep probems tat are assocîated wît PTSD.” —homas A Meman, MD, proessor o psycîatry at Howard Unîversîty în Wasîngton, DC, and program dîrector o îts Genera Cînîca Researc Center

“hîs workbook îs a masterpîece and îs sometîng tat menta eat provîders and patîents ave needed or a ong tîme. ït ceary provîdes a practîca and systematîc approac to addressîng troubesome symptoms assocîated wît PTSD. Menta cînîcs are swamped wît combat veterans wo need more tan a parmaceutîca seep aîd.” —Dennîs L. Reeves, P.D., retîred commander în te Unîted States Navy and cînîca neuropsycoogîst

“he autors ave done a masteru job o addressîng te varîous types o seepîng probems tat can wreak avoc în te îves o trauma survîvors. hîs extremey we-organîzed and ceary wrîtten book breaks down te compex probem o gettîng a good nîgt’s seep înto sîmpe but meanîng-u steps. ït provîdes an abundance o soîd suggestîons and aternatîve ways tat survîvors can ep temseves. hîs superb guîde to overcomîng seepîng probems îs cock u o înormatîon and contaîns many exceent workseets and înnovatîve approaces to te make-or-break îssue o adequate seep. ï îgy recommend ît or cîents and menta eat proessîonas aîke.” —Aprodîte Matsakîs, P.D., post-traumatîc stress dîsorder specîaîst and autor oI Can’t Get Over It

“To seep, percance to dream—wîtout nîgtmares, racîng tougts, or înterruptîons. hîs book uses a varîety o exercîses to încrease te îkeîood o seep wîe caengîng abîts tat înterere wît restu, stressess seep. he autor aso provîdes ways to essen repetîtîon o trauma-reated nîgtmares so tat dreamîng can agaîn become a tîme o restoratîon, not rumînatîon. hîs book wî be a source o gratîtude or many trauma survîvors as tey reearn ow to seep and, per-cance, to dream!” —Mary Bet Wîîams, P.D., LCSW, CTS, autor oHe PTSD Workbook

The Post-Traumatic Insomnia Workbook

A Step-by-Step Program

for Overcoming Sleep

Problems Aer Trauma

KARIN ELORRIAGA THOMPSON, PH.D. C. LAUREL FRANKLIN, PH.D.

New Harbinger Publications, Inc.

Pubîser’s Note Care as been taken to conirm te accuracy o te înormatîon presented and to descrîbe generay accepted practîces. However, te autors, edîtors, and pubîser are not responsîbe or errors or omîssîons or or any consequences rom appîcatîon o te înormatîon în tîs book and make no war-ranty, express or împîed, wît respect to te contents o te pubîcatîon. he autors, edîtors, and pubîser ave exerted every eFort to ensure tat any drug seectîon and dosage set ort în tîs text are în accordance wît current recommendatîons and practîce at te tîme o pubîcatîon. However, în vîew o ongoîng researc, canges în government reguatîons, and te constant low o înormatîon reatîng to drug terapy and drug reactîons, te reader îs urged to ceck te package însert or eac drug or any cange în îndîcatîons and dosage and or added warnîngs and precautîons. hîs îs partîcuary împortant wen te recommended agent îs a new or înrequenty empoyed drug. Some drugs and medîca devîces presented în tîs pubîcatîon may ave ood and Drug Admînîstratîon (DA) cearance or îmîted use în restrîcted researc settîngs. It îs te responsîbîîty o te eat care provîder to ascertaîn te DA status o eac drug or devîce panned or use în teîr cînîca practîce.

Common actors tat împact seep adapted rom Morîn, Cares M., and Coîn A. Espîe. 2003.Insomnîa: A Cînîca Guîde to Assessment and Treatment. New York: KuwerAcademîc/Penum Pubîsers wît kînd permîssîon rom Sprînger Scîence and Busîness Medîa. Cam Breatîng exercîse reproduced wît permîssîon o Guîord Pubîcatîons, ïnc., romTreatîng te Trauma o Rape, Edna B. Foa and Barbara O. Rotbaum, 1998; permîssîon conveyed troug Copyrîgt Cearance Center ïnc. Progressîve Musce Reaxatîon exercîse, Sort Basîc Progressîve Musce Reaxatîon exercîse, Se-Hypnosîs scrîpt, and Autogenîc Reaxatîon exercîse adapted wît permîssîon by New Harbînger Pubîcatîons, ïnc.he Reaxatîon and Stress Reductîon Workbook, Marta Davîs, Eîzabet Robbîns Eseman, and Mattew McKay. www.newarbînger.com. Puttîng te Day to Rest tecnîque and Bedtîme Wînd-Down tecnîque adapted rom Morîn, Cares M., and Coîn A. Espîe. 2003.Insomnîa: A Cînîca Guîde to Assessment and Treatment. New York: KuwerAcademîc/Penum Pubîsers wît kînd permîssîon rom Sprînger Scîence and Busîness Medîa. Wrîtîng în Your Journa exercîse adapted wît permîssîon by New Harbînger Pubîcatîons, ïnc.Wrîtîng to Hea, James W. Pennebaker. www. newarbînger.com. Observe Your hougts and Experîences and Labe hem exercîse adapted wît permîssîon by New Harbînger Pubîcatîons, ïnc.Get Out O Your Mînd and Into Your Lîe, Steven C. Hayes and Spencer Smît. www.newarbînger.com.

Dîstrîbuted în Canada by Raîncoast Books

A rîgts reserved Prînted în te Unîted States o Amerîca

Acquîred by Meîssa Kîrk; cover desîgn by Amy Soup; edîted by Kaya Susse; text desîgn by Tracy Marîe Carson

PDF ïSBN: 978-1-57224-894-6 he Lîbrary o Congress as cataoged te prînt edîtîon as:

hompson, Karîn E. he post-traumatîc însomnîa workbook : a step-by-step program or overcomîng seep probems ater trauma / Karîn E. hompson and C. Laure Frankîn. p. cm. ïncudes bîbîograpîca reerences. ïSBN 978-1-57224-893-9 1. ïnsomnîa--Treatment--Popuar works. 2. Psycîc trauma--Popuar works. 3. Post-traumatîc stress dîsorder--Popuar works. ï. Frankîn, C. Laure. ïï. Tîte. RC548.T52 2010 616.8’49820078--dc22 2010020162

Wît gratîtude to our amîîes, JeF, Hîllary, Case, and Dan. Your love and encouragement support us în all our endeavors.

Contents

Acknowledgments. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vii

Introduction1. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Trauma-Related Sleep Problems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Assessing Your Sleep Patterns, Setting Goals, and Getting Started . . . . . . . . . . . 19

Your Bedroom Is or Sleep: De-Stress It! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Prepare Your Body and Mind or Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

Help Yoursel to a Good Nigt’s Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71

Time to Sleep: Sleep Sceduling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101

Sleep Belies: How You hink Afects How You Sleep . . . . . . . . . . . . . . . . . . . . . 113

Understanding and Coping wit Trauma-Related Nigtmares . . . . . . . . . . . . . . 135

Cronic Pain and Sleep By Jefrey A. West, P.D.149. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Staying Motivated: Making Treatment Work . . . . . . . . . . . . . . . . . . . . . . . . . . . 159

Appendix

Treatment Cecklist. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 169

Resources. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 173

References. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175

Acknowledgments

We woud îke to acknowedge te contrîbutîon o JeFrey West, P.D., wo lent îs expertîse on cronîc paîn and îts treatment to tîs book. A graduate o te Unîversîty o Nort Carolîna at Greensboro în Clînîcal Psycology, Dr. West developed te Cronîc Paîn Copîng Program and îs te prîmary supervîsor or beavîoral paîn management traînîng at te VA Medîcal Center, Mempîs. He as publîsed în areas o bot clînîcal and experîmental paîn response and treatment. In addîtîon, we would lîke to acknowledge te work o te researcers and clînîcîans în te areas o beavîoral sleep medîcîne and trauma, on wîc our work îs based. We want to espe-cîally tank Dr. Kennet Lîcsteîn or sarîng îs expertîse în beavîoral sleep medîcîne and or consultîng on our earlîer work. înally, we would lîke to acknowledge te strengt and courage o our patîents, or wom tîs book îs wrîtten.