Trauma · Stabilization
Trigger Map
Name what sets you off, how it shows up, what brings you back
A trigger isn't a weakness — it's a signal that part of your nervous system thinks something old is happening again. Mapping triggers turns confusion into pattern, and pattern into a plan.
The trigger
How it shows up in me
What helps bring me back
Body
Tight chest, hot face, frozen, heavy, far away.
Mind
Spiraling, blanking, hyper-focused, gone.
Behavior
Snap, withdraw, freeze, fawn, scroll, drink.
My early warning signs
The first 1–2 things that show up before I'm fully activated. These are gold.
My grounding plan
Two moves I can do anywhere, within 60 seconds.