Links to free, online self help resources
These resources are not specific to detransition but cover a range of different issues (anxiety, rumination, shame) that might be relevant for some detransitioned people.
Resources for coping with trauma responses or acute feelings of anxiety
'Grounding techniques' [to ground oneself in the here and now] for high levels of anxiety and/or flashbacks:
www.getselfhelp.co.uk/flashbacks.htm
Coping with traumatic stress reactions/ irritability/ nightmares: www.ptsd.va.gov/gethelp/coping_stress_reactions.asp
Mindfulness as a practice for moving away from rumination
Mindfulness audio resources: www.bangor.ac.uk/mindfulness/audio/index.php.en
Mindfulness is a practice of training attention and can be especially helpful for people who get stuck in rumination. It's best to start with the three minute exercises and build up from there. It’s also a good idea to try out different audios as there is variation and people tend to have different reactions to different types of mindful practice and different voices etc.
Compassion Focussed Therapy: self compassion as an antidote to shame
Compassion Focussed Therapy resources:www.compassionatemind.co.uk/resources/exercises
Cumbria, Northumberland and Tyne and Wear NHS Trust offer a wide range of free, electronic self help resources:
selfhelp.cntw.nhs.uk/
CCI also has a wide range of free self help materials:www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Resources for coping with trauma responses or acute feelings of anxiety
'Grounding techniques' [to ground oneself in the here and now] for high levels of anxiety and/or flashbacks:
www.getselfhelp.co.uk/flashbacks.htm
Coping with traumatic stress reactions/ irritability/ nightmares: www.ptsd.va.gov/gethelp/coping_stress_reactions.asp
Mindfulness as a practice for moving away from rumination
Mindfulness audio resources: www.bangor.ac.uk/mindfulness/audio/index.php.en
Mindfulness is a practice of training attention and can be especially helpful for people who get stuck in rumination. It's best to start with the three minute exercises and build up from there. It’s also a good idea to try out different audios as there is variation and people tend to have different reactions to different types of mindful practice and different voices etc.
Compassion Focussed Therapy: self compassion as an antidote to shame
Compassion Focussed Therapy resources:www.compassionatemind.co.uk/resources/exercises
Cumbria, Northumberland and Tyne and Wear NHS Trust offer a wide range of free, electronic self help resources:
selfhelp.cntw.nhs.uk/
CCI also has a wide range of free self help materials:www.cci.health.wa.gov.au/Resources/Looking-After-Yourself