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Welcome to the world of Sifting Through the Ashes: Finding Beauty, Peace, Love, and Strength Through Trauma! We are so excited that you are taking control of your own healing process, and we can’t wait to help you along the way with powerful tools and resources that will enable you to move forward on your journey. We believe in supporting and empowering individuals who are working towards trauma recovery, and we’re so glad to have you on board!

You made a great decision by opting in and investing in yourself. Rest assured, you won’t be disappointed – we’ve got over 30 checklists, exercises, techniques, and resources that will help you make meaningful and lasting changes to your life. We can’t wait for you to start sifting through the ashes of your past and creating something beautiful in its place! Here’s to a fresh start – cheers!

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Resources

Disclaimer: The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Neither the authors nor the publisher are engaged in rendering professional advice or services to the individual reader. Neither the authors nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your condition. Never delay in seeking professional advice because of something you have read in this book.

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How to Use the Sifting Through the Ashes Checklists, Exercises, Techniques, and Resources

Are you ready to get started on your journey of healing from trauma? Great! Our checklists, exercises, techniques, and resources can help.

Start with our Checklists. These are designed to help structure the process of understanding your traumatic experiences so you can begin to heal. As you go through them, take the time to reflect on each item and answer honestly.

Once you’ve completed the Checklists, move on to our Exercises. These exercises are designed to help identify triggers and facilitate emotional regulation skills. Take it slow; if an exercise feels overwhelming, take a break or even skip it altogether — healing is all about progress, not perfection!

Next, try out some of the Techniques. These are designed to provide you with tools and strategies to cope with traumatic memories and symptoms in a safe and effective way.

Finally, check out our Alcohol and Substance Abuse Resources, Crisis and Disaster Relief Information, and Suicide and Distress Crisis Lines. Here you’ll find helpful phone numbers and websites that can further aid your healing journey. We recommend bookmarking this page so you can easily come back for continued guidance.

Good luck! We hope that these checklists, exercises, techniques, and resources help you on your journey of healing from trauma. Happy sifting!

Healing Trauma – How to Make the Most Out of the Resources to Assist Your Journey

  • How can therapy help me?
    A number of benefits are available from participating in therapy. Therapists can provide support, problem-solving skills, and enhanced coping strategies for issues such as depression, anxiety, relationship troubles, unresolved childhood issues, grief, stress management, body image issues and creative blocks. Many people also find that counselors can be a tremendous asset to managing personal growth, interpersonal relationships, family concerns, marriage issues, and the hassles of daily life. Therapists can provide a fresh perspective on a difficult problem or point you in the direction of a solution. The benefits you obtain from therapy depend on how well you use the process and put into practice what you learn. Some of the benefits available from therapy include: Attaining a better understanding of yourself, your goals and values Developing skills for improving your relationships Finding resolution to the issues or concerns that led you to seek therapy Learning new ways to cope with stress and anxiety Managing anger, grief, depression, and other emotional pressures Improving communications and listening skills Changing old behavior patterns and developing new ones Discovering new ways to solve problems in your family or marriage Improving your self-esteem and boosting self-confidence
  • Do I really need therapy? I can usually handle my problems.
    Everyone goes through challenging situations in life, and while you may have successfully navigated through other difficulties you've faced, there's nothing wrong with seeking out extra support when you need it. In fact, therapy is for people who have enough self-awareness to realize they need a helping hand, and that is something to be admired. You are taking responsibility by accepting where you're at in life and making a commitment to change the situation by seeking therapy. Therapy provides long-lasting benefits and support, giving you the tools you need to avoid triggers, re-direct damaging patterns, and overcome whatever challenges you face.
  • Why do people go to therapy and how do I know if it is right for me?
    People have many different motivations for coming to psychotherapy. Some may be going through a major life transition (unemployment, divorce, new job, etc.), or are not handling stressful circumstances well. Some people need assistance managing a range of other issues such as low self-esteem, depression, anxiety, addictions, relationship problems, spiritual conflicts and creative blocks. Therapy can help provide some much needed encouragement and help with skills to get them through these periods. Others may be at a point where they are ready to learn more about themselves or want to be more effective with their goals in life. In short, people seeking psychotherapy are ready to meet the challenges in their lives and ready to make changes in their lives.
  • What is therapy like?
    Because each person has different issues and goals for therapy, therapy will be different depending on the individual. In general, you can expect to discuss the current events happening in your life, your personal history relevant to your issue, and report progress (or any new insights gained) from the previous therapy session. Depending on your specific needs, therapy can be short-term, for a specific issue, or longer-term, to deal with more difficult patterns or your desire for more personal development. Either way, it is most common to schedule regular sessions with your therapist (usually weekly). It is important to understand that you will get more results from therapy if you actively participate in the process. The ultimate purpose of therapy is to help you bring what you learn in session back into your life. Therefore, beyond the work you do in therapy sessions, your therapist may suggest some things you can do outside of therapy to support your process - such as reading a pertinent book, journaling on specific topics, noting particular behaviors or taking action on your goals. People seeking psychotherapy are ready to make positive changes in their lives, are open to new perspectives and take responsibility for their lives.
  • What about medication vs. psychotherapy?
    It is well established that the long-term solution to mental and emotional problems and the pain they cause cannot be solved solely by medication. Instead of just treating the symptom, therapy addresses the cause of our distress and the behavior patterns that curb our progress. You can best achieve sustainable growth and a greater sense of well-being with an integrative approach to wellness. Working with your medical doctor you can determine what's best for you, and in some cases a combination of medication and therapy is the right course of action.
  • Do you take insurance, and how does that work?
    To determine if you have mental health coverage through your insurance carrier, the first thing you should do is call them. Check your coverage carefully and make sure you understand their answers. Some helpful questions you can ask them: What are my mental health benefits? What is the coverage amount per therapy session? How many therapy sessions does my plan cover? How much does my insurance pay for an out-of-network provider? Is approval required from my primary care physician?
  • Does what we talk about in therapy remain confidential?
    Confidentiality is one of the most important components between a client and psychotherapist. Successful therapy requires a high degree of trust with highly sensitive subject matter that is usually not discussed anywhere but the therapist's office. Every therapist should provide a written copy of their confidential disclosure agreement, and you can expect that what you discuss in session will not be shared with anyone. This is called “Informed Consent”. Sometimes, however, you may want your therapist to share information or give an update to someone on your healthcare team (your Physician, Naturopath, Attorney), but by law your therapist cannot release this information without obtaining your written permission. However, state law and professional ethics require therapists to maintain confidentiality except for the following situations: * Suspected past or present abuse or neglect of children, adults, and elders to the authorities, including Child Protection and law enforcement, based on information provided by the client or collateral sources. * If the therapist has reason to suspect the client is seriously in danger of harming him/herself or has threated to harm another person.

Don’t Miss Out!
Get a Free Counseling Session Today!

If you are a resident anywhere in California, you have the opportunity for a complimentary counseling session with an experienced mental health professional. Our therapists are dedicated to providing compassionate and comprehensive support services that cater to your individual needs. We understand how difficult life can be; therefore, we strive to provide evidence-based treatment that is tailored to each client’s unique characteristics and needs. Whether it is coping with a mental health diagnosis, working through personal challenges, or developing healthy boundaries and relationships, we are here to help. We will work together to find effective solutions that empower you to make changes in your life.

Sifting Through the Ashes Book

Please contact us today to schedule your free counseling session and set yourself on the path to healing. We look forward to hearing from you. Thank you for trusting us with your mental health care. Together, we can make a difference. We are committed to making sure that our services are accessible and affordable for everyone in California. If you have any questions or would like to learn more about our services, please don’t hesitate to reach out. We are here for you.

Donations at Heartstrings Counseling are tax deductible to the extent allowed by the law. We will send you an annual statement for accounting purposes.

 

Our Privacy Pledge to you: you can be assured that any personal information you share with us will NOT be rented, sold, or shared with any other company or organization for any reason.

 

TAX ID# 46-3525843

We prioritize your mental health by offering in-person sessions and telehealth services to individuals residing in California. 

Make a Difference
Make a Donation

All proceeds from the sale of "Sifting Through the Ashes: Finding Beauty, Peace, Love, and Strength Through Trauma" will provide therapy for survivors and first responders of California wildfires. Heartstrings Counseling of California specializes in Wildfire Survivors & First Responders. 

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