Common experiences
- Intrusive memories or dreams
- Feeling on edge, easily startled, or “always scanning”
- Avoiding reminders; numbing or checking out
- Shame, guilt, or self-blame after the fact
Skills that can help now
5-4-3-2-1 grounding
Name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste. Come back to the room.
Paced breathing
Inhale 4, exhale 6–8. Longer exhales tell the body it’s safe.
Safe-place cue
Hold a grounding object or phrase: “I’m here, now. I’m safe enough.”
Trigger plan
Name it → Notice your body → Choose a tool (breath, water, step outside).
After a flashback
Gently re-orient: look around the room, stamp your feet, sip water. If it helps, write a two-line note: “What happened / what I did to cope.” Share with someone you trust when you’re ready.