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How to do trauma therapy at home

i am mostly doing this for my nightmares from Dr. Who on several episodes
empty child, doctor dances, school reunion, tooth and claw, and the 1 with the space clock people

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Seems like a really easy solution -- stop watching Dr. Who! 8)
If that isn't an option you're willing to consider, at least avoid watching it at bedtime & instead, watch or read something that's funny and/or relaxing before bed. Think pleasant thoughts when you're falling asleep.
"Trauma therapy" isn't something you can really do at home, but you can try learning some relaxation breathing exercises and/or meditation, that may help.

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