هذه الأداة داعمة، وليست بديلاً عن الرعاية الطبية أو النفسية.
This tool helps you notice and understand the patterns of what activates your body's alarm system. By mapping these patterns, you can begin to anticipate and prepare for them.
The process follows five gentle steps: what happened, how your body responded, what emotion came up, what you felt like doing, and what helped. You can stop at any point — every step is optional.
What this tool does: helps you notice patterns between what happens around you and how your body and emotions respond.
What this tool does NOT do: it is not a diagnosis, not therapy, and not exposure. It does not require you to write details about any traumatic event.
Important: You do not need to describe the traumatic event itself. Focus only on what you noticed in the present moment — a sound, a place, a feeling.
Note: This tool is best used when at least two weeks have passed since a traumatic event. If the event was recent, consider using grounding or breathing tools first.
