You're here. That's the hard part.
Don't read anything long right now. Work down this page in order and stop as soon as you feel the edge come off.
You’re not broken, and this will pass. Take it one line at a time — you don’t have to do it well.
1. Breathe first
Sixty seconds. Nothing gets decided until this is done.
2. Am I triggered?
Tick what's true right now.
3. Which state am I in?
Naming the state tells you which tool will actually land.
4. How loud is it?
Slide it. This is saved to your current moment.
5Triggered, still thinking clearly
Thinking tools work here: check the story, ask for time, choose your words on purpose.
5. What do I do right now?
A short decision tree. Follow the one that matches.
6. Do one grounding exercise
Pick any. Follow the steps literally.
5-4-3-2-1 grounding · 3 min
- Name 5 things you can see.
- 4 things you can feel.
- 3 things you can hear.
- 2 things you can smell.
- 1 thing you can taste.
7. Can't decide? Spin for one.
Pulls from your saved toolbox when you have one.
8. What might I actually need?
Underneath the reaction there's usually a plain need.
This is a wave. Waves peak and then they fall.