Trauma · Grounding

Flashback Grounding Worksheet

A pocket protocol — written once, used many times

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A pocket protocol for flashbacks — spoken out loud when possible. Not something to figure out in the moment; write once, use many. Read top-to-bottom during a flashback.

1 · Say your name and today's date, out loud.

My name

Today's date

2 · Say where you are and how old you are now.

3 · Feet on floor. Name 5 things you can see.

4 · The sentence that reminds me this is a memory, not now.

5 · The person I text if I am still not back after 20 minutes.

Initials only

What tends to trigger flashbacks for me — so I can spot the runway

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About this worksheet

A pocket protocol for flashbacks, filled in advance and read top-to-bottom during a flashback. Not something to figure out in the moment — written once, used many. Five steps. 1: say name and today's date out loud. 2: say where the client is and how old they are now. 3: feet on floor; name five things you can see. 4: the specific sentence that reminds the client this is a memory, not now. 5: the person to text if the client is not back after 20 minutes (initials only). Ends with what tends to trigger flashbacks for this client — the runway they can learn to spot. The protocol is not a substitute for trauma-focused therapy. It is the interim tool that keeps the client oriented while trauma work is underway.

When to use it

PTSD and dissociative flashbacks.
Trauma triggers with derealization or depersonalization.
Panic attacks with time-slip quality.
As pocket reference during CPT, EMDR, or PE course of work.
For clients in early trauma therapy before deeper stabilization is in place.

How to use it

1
Complete in a calm session
The words the client will use in a flashback have to be written when they are not in one.
2
Say it out loud
Silent reading works less well than spoken. The client's own voice is orienting information.
3
Feet on floor is not decorative
The felt sense of ground is one of the fastest reorienting cues. Skip if physical setting makes it unsafe; otherwise use.
4
20 minutes is the check-in point
If the client is not oriented within 20 minutes, external contact is needed. That threshold prevents both isolation and over-contact.

Frequently asked questions

Isn't grounding just distraction?+

Distraction moves attention elsewhere. Grounding brings attention to now. Different mechanisms; grounding is the trauma-informed one.

What if the flashback overwhelms all five steps?+

That is important information — usually means the protocol needs to be shorter for this client. Use only step 1 and 3, or add a physical grounding item (ice, textured object) to step 3.

Is this worksheet free?+

Yes. Free printable PDF. Sign in to send as a secure client link.