Pete Walker’s 13 Steps

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This recording is the list of 13 Steps for Helping Yourself Manage an Emotional Flashback, an excerpt from Complex PTSD, From Surviving to Thriving by Pete Walker. You can find the PDF of it here. Walker suggests that you hang this up where you can see it, so that these steps become automatic when you are having a flashback. Since everyone learns differently, I wanted to offer an audio version to support those who are using this book.

Listen to this recording any time, to help you memorize it. You can also listen to it if you are feeling overwhelmed, to help remind yourself of these steps.

The background music is Resonance by airtone (c) copyright 2020 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/airtone/61321 .

My review of this book:

This book is for people who have been through long periods of stress and trauma with a specific focus on childhood abuse. I recommend reading this book with the support of a therapist or a support group, because the content is very heavy and can be intense. However, with these supports, you may find the book validating in ways you have never encountered before. That is why I like to use this book with my clients.

Even if you are not diagnosed with C-PTSD , you might find the content helpful if you have had any type of prolonged periods of distress in your life. I have found that many of my clients aren’t sure if this book would speak to them, but once they take a look, a good portion of it does. The section on Emotional Flashbacks is particularly helpful. It can be a helpful process even for those who experience sensory overload or other types of overwhelm.

As with any mental health content, if this post or the audio excerpt have upset you please reach out for support from a therapist, a friend, or you can text the Crisis Text Line at 741741.

About Voices Counseling

The vision of Voices Counseling is to create healthier communities through consultation, therapy, and creativity. I offer both online and in-person support. Creatives, tech industry people, advocates: get organized and motivated again. Get space to vent, and turn that venting into something constructive. Breathe fresh inspiration into career goals, team building, anxiety around self reviews, etc. Undo creative blocks and find your voice. Take your interpersonal and communication skills to the next level.