Practising your plan before you need it

• Card 1

  It can help to read through your flashback plan when you're feeling calm, rather than only during a difficult moment. This gives your nervous system a chance to become familiar with the steps in advance.

• Card 2

  A short rehearsal

  1. 1Read your plan slowly, once, in a calm momentNotice if anything feels missing or needs adjusting.
  2. 2Picture a recent smaller triggerImagine gently applying one step from your plan.
  3. 3Keep your plan somewhere easy to findYour phone notes, journal, or somewhere visible at home.
  4. 4Revisit and update it over timeYour triggers and what helps may shift as you learn more.

  You can stop this exercise at any point, especially if imagining a trigger feels too activating right now.

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