Anchors and plans

📍 Reality anchors

Short cards of stable, present-day facts you can read when things feel unmoored.

🔍 Memory detective — facts only

Three columns. Things move towards uncertainty freely, and never automatically the other way. Nothing here will ever promote something from “unsure” to “know” for you — only you can do that, and only if you genuinely, directly know it.

You don't have to fill the fog with a story. You can simply turn on a light.

🎒 Grounding backpack

Pack what actually helps you. Then you have a checklist for a real bag by the door.

🤝 Help me help you

A short card you can show, print or copy for someone you trust, so they don't have to guess.

🧯 Trigger recovery plan

Less about cataloguing what hurts, more about what you do next. Fill in what you can — blanks are fine.

📚 Therapist visit builder

Appointments are short and dissociation makes recall harder. Tick anything you'd like to raise, and take the list with you.

• ☐ Gaps in my memory of everyday things
• ☐ Losing time — arriving somewhere without knowing how
• ☐ Feeling unreal, or that the world feels unreal
• ☐ Feeling detached from my body
• ☐ Confusion about who I am, or feeling like different parts of me
• ☐ Finding items, messages or writing I don't recognise
• ☐ Being told about things I did that I don't remember
• ☐ Difficulty at work, school or home because of this
• ☐ Sleep problems and night-time experiences
• ☐ Flashbacks or intrusive images
• ☐ Feelings of shame or self-blame
• ☐ Triggers I've noticed
• ☐ Questions about what my diagnosis might be
• ☐ Questions about what kind of therapy could help
• ☐ Safety concerns or thoughts of self-harm
• ☐ Medication questions