• Fight: anger, defensiveness
• Flight: avoidance, overworking
• Freeze: numbness, shutdown
• Fawn: people-pleasing for safety

• Routine and predictability
• Grounding (breath, temperature, movement)
• Safe connection with others

• Gaslighting erodes self-trust
• Responsibility was shifted onto you

• “What was I trying to survive?”
• “What information did I have at the time?”
• “What protected me then?”

• Preferences and opinions
• Confidence in decisions
• Sense of self

• Trying small choices safely
• Rediscovering interests
• Listening to your instincts

• Boundaries are not punishments
• No explanation is required
• Discomfort does not mean danger

• “That doesn’t work for me.”
• “I’m not discussing that.”
• “I need time.”

• Notice red flags early
• Pause instead of pushing through discomfort

• Go slowly
• Avoid secrecy
• Consistency matters more than intensity

• Awareness without hyper-vigilance
• Boundaries instead of isolation
• Preparedness without panic

Moments of missing, minimising, or questioning yourself are normal. They do not mean failure.