01 / Name

What might be happening?

This may be an emotional flashback. I am not sure yet. There may be current danger.

02 / Orient

Place yourself in the present.

Where are you, what date is it, and what tells you this moment is different from the past?

03 / Check

How intense does it feel?

5

04 / Protect

What support is available now?

I can leave or create distance. I can contact a trusted person. I have a quieter place available. I can contact professional support.

05 / Settle

Choose one small action.

Choose an optionSlow my pace and unclench one muscle groupName five neutral objects around meDrink water and move to a quieter placeContact someone safeStop this exercise and seek help

06 / Later

Leave the explanation for later.

One short note you may want to revisit after activation drops

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