6Day 3: Creating Your Personal Polyvagal Map
33Day 19: Emotional-Cognitive Integration
7Days 4-7: Resource Installation with Bilateral Stimulation
34Step 1: Pause and Breathe
8Day 4: Calm Place Installation
35Step 2: Identify the Trigger
9Day 5: Strength and Resilience Installation
36Step 3: Access Resources
10Day 6: Safe Connection Installation
37Step 4: Cognitive Processing
11Day 7: Integration and Resource Combining
38Step 5: Integrated Response
12Week 2: Regulation
39Day 20: Relational Integration
13Days 8-10: Vagal Toning Exercises
40Day 21: Spiritual and Meaning-Making Integration
14Day 8: Breathing and Vocal Toning
41Week 4: Integration
15Day 9: Cold Water and Physical Stimulation
42Days 22-25: Future Templating
16Day 10: Social Connection and Laughter
43Day 22: Relationship Future Templates
17Days 11-14: Safe EMDR Self-Administration
44Day 23: Professional and Achievement Templates
18Day 11: Preparation and Target Identification
45Day 24: Challenge and Resilience Templates
19Day 12: First Processing Session
46Day 25: Joy and Expansion Templates
20Day 13: Deepening and Integration
47Days 26-28: Relapse Prevention
21Day 14: Advanced Techniques and Future Planning
48Day 26: Early Warning System Development
22Week 3: Processing
49Step 1: Identify Your Top 10 Warning Signs
23Days 15-17: Trauma Titration Techniques
50Step 2: Create a Warning Sign Tracking System
24Day 15: Foundation Titration Skills
51Day 27: Maintenance Strategies and Support Systems
25Step 1: Choose Your Starting Point Instead of jumping into the most traumatic part of a memory, iden
52Days 29-30: Long-term Planning
26Step 2: Create Boundaries Establish clear limits for your exploration:
53Day 30: Legacy and Future Vision
27Step 3: Use Pendulation Move back and forth between activation and regulation:
54References
