A reminder can bring a strong response even when you did not expect it. Build a plan for what to do afterwards without recording the traumatic event. Focus on current needs, available choices, and people or services that can help.
Start with the present situation
Ask whether there is current danger or an urgent health concern. If so, use your agreed emergency or support plan. Otherwise, choose a familiar present moment cue, a quieter location, or another option that has helped you reconnect before.
Reduce the next demand
Decide what can wait, what basic need requires attention, and whether you want contact with someone. You may need rest, food, practical assistance, or a clinician check in. Review the plan later when you feel able; there is no requirement to process the reminder immediately.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
- Signs that tell me a reminder has affected me
- My first present focused response and a place I can use it
- A need to address and a demand I can reduce
- Who I can contact and when I need more urgent support