Trauma · Coping
After a Flashback Worksheet
The hours where shame does its work
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The hours after a flashback are where shame usually does its work. This page is for after-care: settle the body, deal with the story, and take one small step back into the day.
First, the body
- Long exhale, four rounds
- Warmth — drink, shower, blanket
- Movement — walk, stretch, shake out the hands
- Food and water, even if there is no appetite
- Feet on the floor, name the room and the year
Then, the story
What the critical voice is saying about the flashback
What I would say to someone I cared about who had just had one
Shame level now (0-10)
nonemost
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Back into the day
One small ordinary task I will do next
One decision or conversation I will postpone until tomorrow
A flashback is not a failure
It is the nervous system doing what it learned. The recovery skill being practised is the return, and returns get faster with repetition.