My Emotional Flashback Plan

• Card 1

  Having a plan written down in advance can make emotional flashbacks feel more manageable, because you don't have to think clearly in the moment — you can simply follow what you've already prepared for yourself. Fill in what feels true for you; you can update this over time as you learn more about your own patterns.

  This worksheet is a self-support tool, not a substitute for professional care. If flashbacks are frequent or distressing, please consider sharing this plan with a therapist or GP.

• Worksheet

  Early signs I notice

  Physical sensations, thoughts or feelings that show up first

  My common triggers

  Situations, tones of voice, types of comments, or environments

  What helps in the moment

  Grounding techniques, phrases, movements, or objects that help

  People I can contact

  Names and how you'll reach them, if you want support

  What I need afterwards

  Rest, quiet, food, water, distraction, or something else

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