Making a Trauma List

The Healing Room at Heartspace

Module Fourteen - Two Hours

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Making a Trauma List

Much like doing a Personal Time Line, Making a Trauma List can be a daunting task. Reminding yourself of all the traumas can be very triggering to many of your parts. It is something you should do only after you have mastered the knowledge, methods, & skills in all the preceding modules. That is why we have these two modules listed later in the sequence. This module is listed as two hours and it is recommended that you take your time by scheduling two separate hours. If you schedule two consecutive one hour appointments in the Healing Room, this gives you a half hour break between the two hours. Use the break to step out, get some air, etc.

Alternating Bilateral Stimulation

Remember, The Healing Room is set up with a stereo system that can provide audible Alternating Bilateral Stimulation (ABS) which is a component of EMDR therapy (Eye-Movement Desensitization & Reprocessing). The unique Alternating Bilateral Stimulation sample played continuously in The Healing Room is called Ocean Crossover and mimics ocean waves moving back and forth across the room at a gentle low volume in the background. It has a relaxing effect and supports the neural integration of new perspectives and healing of negatively charged memories, particularly when it is paired with specific tasks.

*Having the ABS playing at a volume loud enough to hear it, but low enough that it seems to fade into the background while you learn these skills, is optimal.

What is a Trauma List?

A Trauma List is a list of all the traumas you have experienced in your life. It is something that you would compose in preparation for processing traumatic memories in EMDR therapy, for example. By making the list, events can be ranked in order of how disturbing each one remains, and the ones that are rated as most disturbing can be selected for processing. EMDR therapists use the SUD (Subjective Units of Disturbance) scale to rate intensity of disturbance. This means, from zero to ten, how disturbing does recalling that memory feel in the present moment?

Parts are Part of It

Your parts are part of every trauma and how you cope with it. That is why you were asked to complete the modules on IFS and Parts Work before Making this Trauma List. While making the list, it is very important to take the time to mindfully notice what parts come up for you in the present. It is also important to know the parts of you that experienced the trauma (exiles) and those that have historically protected you (mangers & firefighters) from becoming overwhelmed by those exiles.

MORE TO COME - Stay Tuned

Take Your Time

All modules are intended to be done unhurried & at your own pace. The designated timeframes are really just a guess. If you don't finish the module you are doing in the allotted timeframe, just note where you left off and schedule another time where you can finish the module.

For example if you get most of the way through Module One in your first scheduled hour, You can review Module One the second time and leave out a few things, allowing time for the part you didn't get to. Or you could just start out by finishing Module One, and then go on to do a 30 minute module during your hour.

Providing feedback in the private Facebook group will help us make modifications in estimated time, and improve the overall experience of using The Healing Room.