Trauma-Informed Self-Care Guide

Help me practise self-care in a way that's safe and appropriate for someone with trauma history.

What I'm comfortable sharing: [AS MUCH OR AS LITTLE AS YOU WANT]
How trauma affects my daily life: [HYPERVIGILANCE / FLASHBACKS / AVOIDANCE / NUMBNESS / RELATIONSHIPS / SLEEP]

Current support: [THERAPIST / SUPPORT GROUP / NONE]

Provide:
1. **Safety First**: Creating physical and emotional safety in daily life
2. **Window of Tolerance**: Understanding my capacity for stress and how to stay within it
3. **Grounding Library**: 10 grounding techniques for different situations (gentle, not triggering)
4. **Body Safety**: How to reconnect with your body gently when trauma lives in the body
5. **Trigger Management**: How to identify triggers and create safety plans
6. **Soothing Toolkit**: A menu of self-soothing activities (sensory, social, creative, physical)
7. **Boundaries as Healing**: How setting boundaries supports trauma recovery
8. **Sleep Safety**: Creating a bedtime routine that feels safe
9. **Emotional Flashback Protocol**: Step-by-step for when you're pulled into the past
10. **Progress Recognition**: How to notice healing (it doesn't look like you'd expect)

Tone: Extremely gentle. Never push. Always offer choice. This is about safety and empowerment.

Help me practise self-care in a way that's safe and appropriate for someone with trauma history.

What I'm comfortable sharing: [AS MUCH OR AS LITTLE AS YOU WANT]
How trauma affects my daily life: [HYPERVIGILANCE / FLASHBACKS / AVOIDANCE / NUMBNESS / RELATIONSHIPS / SLEEP]
Current support: [THERAPIST / SUPPORT GROUP / NONE]

Provide:
1. **Safety First**: Creating physical and emotional safety in daily life
2. **Window of Tolerance**: Understanding my capacity for stress and how to stay within it
3. **Grounding Library**: 10 grounding techniques for different situations (gentle, not triggering)
4. **Body Safety**: How to reconnect with your body gently when trauma lives in the body
5. **Trigger Management**: How to identify triggers and create safety plans
6. **Soothing Toolkit**: A menu of self-soothing activities (sensory, social, creative, physical)
7. **Boundaries as Healing**: How setting boundaries supports trauma recovery
8. **Sleep Safety**: Creating a bedtime routine that feels safe
9. **Emotional Flashback Protocol**: Step-by-step for when you're pulled into the past
10. **Progress Recognition**: How to notice healing (it doesn't look like you'd expect)

Tone: Extremely gentle. Never push. Always offer choice. This is about safety and empowerment.