Notion Template for PTSD Survivor Cognitive Behavioural Therapy
I have used the articles below as reference:
Read more about CBT here: https://positivepsychology.com/cbt-cognitive-behavioral-therapy-techniques-worksheets/#cbt-tools
Read more about PTSD: https://www.psychiatry.org/patients-families/ptsd/what-is-ptsd
I am Odyssey, a Notion Recommended creator and I have survived PTSD and Depression.
I was diagnosed in 2022 and my treatment involved several hours of EMDR, CBT and a few hours of mindfulness.
This template is inspired by my journey which involved mood tracking and habit building with my therapist over a period of one and a half years.
Who is this for?
✅ It is perfect for anyone who loves using Notion and is on a healing journey to control their trauma.
✅ It is completely beginner friendly and easy to use.
✅ Watch the video walkthrough video to know how it works.
♥️ Please share this template with anyone suffering from PTSD
This template is divided into three parts focused on three specific goals:
Identification and acceptance of the problem
📅 Use the Daily Trigger Tracker to track your patterns of mood
🗓️ Do this for at least 3-6 month to see clear repetitive patterns. It may take longer depending on your situation.
🌡️ The red, orange, and yellow days will help you identify actions, situations and other agents that trigger you in different degrees. When you clearly identify these problems, it gets easier to avoid them
💚 Your green days will help you understand your positive habits, lifestyle, and choices that you need to increase in your everyday routine
❗ Once you identify them, jot them down in the Trigger Zones and Interventions section
🥰 Affirm your PROBLEMS and SOLUTIONS in the next section. Use the prompts to clearly define what was troubling you and what was helping you. Use sentences! Be as expressive as you can!
Setting time- focused goals to reduce discomfort
🥅 Now that you have clearly defined your problems and solutions, its time to set goals and set a timer to it
🧘♂️ Lets simplify this journey:
- What are the actions, behaviours, and situations (negative stressors and coping mechanisms you want to SUBTRACT in the next 6 months?
- What are the actions, behaviours, and situations (positive stressors and coping mechanisms) you want to ADD in the next 6 months? Add these in the habit tracker
❌ Do not over burden yourself and try to get everything done in the first month itself.
😊 Break down the process, focus on the first month, then the next. Take your time!
😇 Set simple goals in the beginning and move towards the harder ones once you feel ready
👍 You will get more clarity as you go on
Changing behaviour and habits
👏 Congratulate yourself that you have taken this journey. This will not be easy and you will need some go-to habits that will help you when things don’t go as planned:
- Think of good routines you can do regularly after waking up and before going to bed.
- Likewise, think of physical activities that will help you stay fit while you are on your journey.
- Think of simple things that you like to do; like laying on the grass, cooking, or anything that you can do easily and is not expensive.
- Think of comforting food, movies, tv shows and podcasts that makes you feel better on a low day.
✔️ Use the monthly habit tracker checklist to track your daily positive habits
📆 Again, focus on the first month, and then move to the next.
🧡 Be kind to yourself. You will see results over time.
If you like this template, it will be great if you can give me a 5 star review.
Would you like a customized template? Feel free to get in touch with me:
Email: happyhabbits56@gmail.com
Twitter: https://twitter.com/Hapeehabeets