What Helps Me Feel Safe
Build your own map of what soothes your nervous system, so you have something clear to reach for when you feel triggered or overwhelmed. Fill this in when you are calm — you are creating a resource for future-you.
Tip: Small, specific answers work best. "The blue blanket on my sofa" is more useful in a hard moment than "cosy things".
Places where I feel safe
Real or imagined. Rooms, outdoor spots, memories.
People I can turn to
Name them, and how you would reach them (call, text, visit).
Sensations that soothe my body
e.g. warm shower, weighted blanket, hand on heart, cold water on wrists
Sounds and music that calm me
Specific songs, playlists, nature sounds, silence.
Smells and tastes that ground me
e.g. lavender, coffee, mint tea, a particular candle.
Movements that help me settle
e.g. slow walk, stretching, rocking, dancing, feet pressing the floor.
Words or phrases I can say to myself
e.g. "This is a flashback. I am safe now." "I am an adult. It is [today\u2019s date]."
Objects I can hold or look at
e.g. a photo, a stone from a special place, a piece of jewellery.
Grounding techniques that work for me
e.g. 5-4-3-2-1 senses, box breathing, cold water, safe place visualisation.
Warning signs I need to use this list
What tells me I am starting to feel overwhelmed?
My first three steps when I notice those signs
Keep it simple. Step 1, step 2, step 3.