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The After-Trauma Notebook


The After-Trauma Notebook: Written Exposure Therapy to Process, Release, and Heal

Find the words and space to redefine your relationship with trauma. This notebook guides you through Written Exposure Therapy, a first-line treatment for compassionately confronting and reprocessing a traumatic or stressful memory. You’ll work at your own pace with this proven method as you take the first step toward healing.

  • Made by Therapy Notebooks (New York, USA)
  • Contains 75 gsm cream paper for a smooth & fluid writing experience
  • Hardcover, with a thread-sewn, flat-lay binding, linen cover, & heat-sealed ribbon
  • Dimensions: 140 x 216 mm



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Therapy Notebooks The After-Trauma Notebook
Therapy Notebooks The After-Trauma Notebook
Therapy Notebooks The After-Trauma Notebook
Therapy Notebooks The After-Trauma Notebook
How it works

The After Trauma Notebook is based on Written Exposure Therapy—a 5-week programme with one journaling session per week. We encourage you to choose a consistent space and time for you to write. Journaling about a traumatic memory can be difficult, and it’ll be important to feel secure and safe where you are. You can schedule this on your calendar, set an alarm or reminder for it, and even brew a cup of tea ahead of time.

This step will give you the accountability and safe structure to complete an emotionally difficult (but rewarding) programme of Written Exposure Therapy. If it’s helpful, you can think of scheduling this time as a “weekly therapy session” on your calendar, and mentally designate a private and emotionally safe place to complete it each week.

Written Exposure Therapy is designed for you to intentionally re-expose yourself to a traumatic memory. Because of that, we guide you in choosing a single traumatic memory to work through week over week. If you want to work on a different memory, we encourage you to use another The After-Trauma Notebook (or continue with the notes pages in the back).

Many of us have had multiple traumatic experiences, and it can be overwhelming to figure out how and where to start. Trying to process multiple moments and memories at once impedes the depth of processing required to move through the traumatic response. By choosing a single memory to focus on, you’ll be able to experience Written Exposure Therapy’s effectiveness over time.

Each week’s writing prompt begins with a check-in. You’ll take stock of how distressed you feel (if at all), and have access to Distress Tolerance Techniques in the Appendix to regulate your emotions and ground yourself in the moment. Then, you’ll write for 30 minutes according to the prompt.

When we’re in a rush, it can be easy to skip over how we’re really feeling. This step gives you a moment to pause, check in, and recognise where you’re emotionally starting from before the journaling exposure prompt. We hope this step helps you get more out of this journaling experience.

After each 30-minute journaling session, you’ll have an opportunity to check-in with your body and how you’re feeling. Then, we’ll guide you through a reflection exercise on how the writing experience was for you. This is an opportunity to create some distance from processing a difficult memory.

This step will help you reflect on and consolidate realisations or breakthroughs during writing, and also help transition from the intensity of a journaling session back to day-to-day life. You can think of this reflection step as the “cool down” part of your emotional workout.

Therapy Notebooks The After-Trauma Notebook

Jessica Yu is a licensed clinical psychologist whose roles as a strategy lead at a worldwide virtual care company, private practice clinician, and advisor to various mental health organisations are centered on increasing access to evidence-based care. She is trained in Cognitive Behavioral Therapy (CBT) and Dialectical Behaviour Therapy (DBT), and incorporates the principles and techniques from these modalities into her treatment of those with anxiety, depression, and eating disorders.

Diana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.

Hod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WISR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.

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