An emotional first-aid kit
for the moment it hits.

Getting triggered is a normal human experience. This walks you from “I’m overwhelmed right now” to “I understand what happened, I’ve calmed down, and I know how I want to move forward.” The goal isn’t to never be triggered again — it’s to notice sooner, drop the intensity, and act like the person you want to be.

Whatever brought you here, you’re doing something kind for yourself by showing up. Start wherever feels possible.

I’m triggered right nowStart the walkthrough

The flow

Notice

Catch the early signs and rate the intensity before it peaks.

Understand

What happened, what it reminded you of, and what got activated.

Regulate

Breathe, move, ground — your own toolbox by intensity level.

Choose

Check the thought, then pick a response that fits your values.

Repair

Already reacted? Build a genuine repair, step by step.

Reflect

Journal, spot patterns over time, and tend to prevention.

When it's happening right now

You're activated, flooded, or about to say something you'll regret.

Compassionate coach

One gentle question per screen. No menus, no articles — just the next small step.

Calm library

Filter by the time you actually have: 30 seconds, a minute, five, fifteen.

Exercises

Box breathing, physiological sigh, butterfly hug, 5-4-3-2-1, and written brain tools.

Perspective shift

Time travel questions, a zoom-out to the universe, and questions that reach the truth.

When you can feel it building

Something's off, you're getting snappy, the day is tilting.

Early signals

HALT+, the five fire stages from spark to wildfire, traffic lights and escape routes.

Feelings & needs

Precise emotion words, the need underneath, emotional weather and your battery level.

Prevention plans

Plans for holidays, family visits, court dates, crowds, work and social media.

When you want to understand what happened

It's passed, and now you want to know why it hit so hard.

Trigger analyzer

Describe what happened and get other explanations, the kind of trigger, and a first step.

Detective mode

Trace it back, spot the hidden triggers, and test whether the alarm is real.

The trigger map

Click from the moment down to the wound, the thoughts, the body, and what to do instead.

Brain science

Fight, flight, freeze, fawn, flop and dissociate — animated, plus the cortisol clock.

When it involves other people

A conversation went sideways, or one is coming that you're dreading.

Relationships

Timeout script, I-statement builder, and how to pause an argument mid-flight.

Boundaries & safety

Scripts you can borrow, boundary styles, and green/yellow/red flags.

Practice room

Rehearse the hard conversation with a stand-in, then get kind feedback on how it went.

Different brains

How ADHD, autism, anxiety, CPTSD, love languages and culture change what triggers you.

When you're getting to know yourself

A calm day, a quiet hour, curiosity rather than crisis.

Know yourself

Core wounds, your values, and a personal trigger dictionary in your own words.

Trigger encyclopedia

Dozens of real triggers — smells, birthdays, being interrupted — with why each one lands.

Library

Thinking traps, plain-language CBT/DBT/ACT/EMDR, and self-compassion reminders.

When you're playing the long game

Building the habit, watching the patterns, noticing you've changed.

Daily practice

Flashcards, a daily mission, streaks, myth busters and three good things.

Your patterns

Intensity over time, recurring needs, and the tools that actually helped you.

Growth

Daily check-ins, a wins tracker, and graphs of intensity against sleep and stress.

Quiet wins

Badges for the brave things nobody claps for, plus today's nine foundations.

When you want the plain explanation

Care first. When you're steady enough to learn, this is here — and you can make it your own.

Understanding triggers

What counts as a trigger, common and uncommon examples, plus a fillable page for your own — why it lands and what tends to help.

Feeling triggered doesn't make me a bad person.

Everything stays here

Nothing you write leaves your device — entries, dictionary, plans and check-ins are saved in this browser only. This isn’t therapy or crisis care. If you’re in danger or thinking about harming yourself, contact local emergency services or a crisis line.