Noticing the shift towards regulation

• Card 1

  This practice isn't about stopping a trauma response — that's rarely possible in the moment, and isn't the goal. It's about building a small pause where you can notice what's happening in your body before automatically acting on it.

• Card 2

  Try this when you notice a response building

  1. 1Name it, gentlySilently or aloud: "This might be my fight/flight/freeze/fawn response."
  2. 2Locate it in your bodyWhere do you feel it most? Chest, jaw, stomach, hands?
  3. 3Take one slower breathNot to fix anything — just to create a small gap.
  4. 4Ask what you need right nowSpace, water, to sit down, to step outside — whatever feels true.
  5. 5Let yourself respond in your own timeYou don't have to react instantly just because the urge is instant.

  You can stop this practice at any point. If it feels like too much in the moment, that's useful information too — it may be a sign to reach for grounding instead.

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