Practical exercises to aid recovery

This is now the complete list of  exclusive exercises extracted from the One in Four hand book “The Warrior Within“. Follow us on Twitter and Facebook for all new updates.


1 Starting an activity journal
2 Finding a metaphor of your healing
3 Strengths and resources, pleasurable and positive activities
4 Creating a mood box or mood basket
5 Identifying your oases and your safe space
6 Writing down your childhood sexual abuse experience
7 Identifying your strengths, resources and meaningful goals for recovery
8 Making a cookie jar
9 Changing sensory cues
10 Reclaiming who you are and writing a gratitude journal
11 Identifying fears around recovery and change
12 Identifying your critical voice and preparing for gains and losses
13 Taking up physical exercise
14 Identifying triggers
15 Identifying your emotional processing style
16 Improving your breathing
17 Gaining control over flashbacks
18 Plan for managing flashbacks
19 Keeping a dream journal to help you process nightmares
20 Plan for panic attacks
21 Identifying triggers for dissociation
22 Is memory work right for you
23 Managing negative beliefs
24 Identifying self-harming behaviours
25 Managing shame
26 Reducing self-blame and developing self-compassion
27 Managing relationships
28 Common sexual myths
29 Identifying triggers and sensory cues
30 What it means to be sexual and enjoying your body
31 How to feel safe in your sexual relationship
32 Managing grief and loss
33 Marking your losses through ritual
34 Exploring your beliefs around crying
35 Practicing inner experiencing and inner wisdom
36 Expressing anger and needs
37 Reviewing your progress
38 Dealing with everyday worries and rewarding yourself
39 Planning for setbacks
40 Relationships, disclosure, confrontation and forgiveness
41 Reconnecting to life