Catch it early
Most people have signs before they're fully triggered. The earlier you spot them, the more choice you have.
Noticing at all is already progress. You caught something — that’s the skill working.
Early warning signs
Which of these are happening right now? Over time you'll learn your own signature set.
Where do you feel it?
The body usually knows before the words arrive.
Intensity scale
Not 'fine' versus 'exploding'. Different skills work at different levels.
5Triggered, still thinking clearly
Thinking tools work here: check the story, ask for time, choose your words on purpose.
- 0–2Calm. Good moment for prevention: sleep, food, movement, boundaries. Nothing to fix right now.
- 3–4Something feels off. Name it early. A short walk, water, or a two-minute pause usually resets this level.
- 5–6Triggered, still thinking clearly. Thinking tools work here: check the story, ask for time, choose your words on purpose.
- 7–8High risk of saying things you'll regret. Body-first only. Delay the conversation. Don't send the message. Move, breathe, cool down.
- 9–10Crisis mode. Safety and calming only. Leave the situation if you can, get to a person you trust, no decisions.
Anything else you noticed?
Optional — a line for whatever doesn't fit a chip.