Decide it before you're in it
You make much worse decisions at an 8 than you do at a 2. Write the plan while you're calm and let your calm self do the choosing.
Planning ahead isn’t expecting the worst of yourself. It’s looking after the version of you who’ll be tired.
Baseline care
These don't eliminate triggers — they lower how reactive your nervous system is to begin with.
Holidays
Long days, alcohol, old family roles, no exit.
Family visits
Old dynamics reactivate faster than adult logic.
Court dates
Powerlessness, waiting, being spoken about.
Medical appointments
Not being believed, loss of control, bad news.
Crowds
Overstimulation, no escape route, noise.
Social media
Comparison, doomscrolling, being misread in text.
Work stress
Criticism, deadlines, being managed.