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What this is
During a flashback, your mind and body collapse time — the past feels like it's happening right now. This tool uses temporal grounding (Rothschild 2000) and dual awareness (Schauer 2011) to help you orient back to the present. You'll name what belongs to THEN, gather evidence of NOW, and anchor in the timestamp: "That was then. This is now. You are safe."
Who it helps
Benefits
Temporal Separation
Distinguish past memory from present reality
Present Anchoring
Gather evidence you are safe right now
Dual Awareness
Hold both: it happened AND it's over
Safety Restoration
Your nervous system learns the danger has passed
⚠ Precautions
- This is a grounding tool, not trauma therapy or EMDR.
- If the flashback is severe or you feel unsafe, call a crisis line first.
- Go only as deep as feels manageable — you can stop anytime.
- If you ever feel unsafe, pause and reach a helpline.
Disclaimer
This is a self-help grounding exercise based on recognised trauma-stabilisation techniques. It does not diagnose, treat, or replace professional trauma therapy or emergency services. Everything stays only on your device.