TIRCIA · E-book · English
Facing fear
a workbook to prepare for therapy
A personal workbook to fill in at your own pace. It helps you put words to what you feel, notice what brings the fear back today and gather your sources of support, so you can arrive at your sessions with your bearings.
01 · Who it is for
For anyone getting ready to talk about what frightens them
For people starting or continuing therapy for a fear linked to past experiences, whatever the approach: EMDR, cognitive behavioural therapy, ACT. There are no right or wrong answers, and you can skip a page and come back later.
It brings simple explanations, calming exercises, a ladder of situations and a weekly diary. Therapists can hand it to their clients as a starting point for working together in session.
02 · Inside the e-book
Nine short chapters, one step at a time
Fear, an alarm that protects
Fight, flight and freeze, and why avoidance can keep the fear going.
Fear today
Describe the fear in your body, mind and heart, and rate its intensity.
Memories linked to this fear
A word or a title for each memory is enough, to talk about later in sessions.
What brings the fear back today
A table to note situations, body reactions and thoughts.
Your resources and support
People, places, activities and inner strengths that help you feel safe.
Exercises to help you calm down
Slow breathing, 5-4-3-2-1, feet on the ground and a soothing gesture.
Your calming plan
Four steps to find calm again when a strong emotion rises.
My ladder of situations
Situations ranked from easiest to hardest, to build with your therapist.
Your goals for therapy
What you would like to change, and the signs that you are feeling better.
03 · A look inside
Clear, airy pages, made to be read slowly
Good to know
This workbook offers bearings and goes alongside therapy and the care of a doctor. If the fear is about someone who threatens or hurts you, your safety comes first: call your local emergency number (112 in Europe, 999 in the UK, 911 in the US). If you have thoughts of suicide: Samaritans 116 123 (UK and Ireland) or 988 (US).
Fill it in at your own pace, and bring it to your sessions
Also available in French: Faire face à la peur
Editorial direction: Marie-Agnès ThulliezTIRCIA
Turning information into concrete, immediately usable resources
