Signs of Safety journaling exercise

taken from a previous essay that you can read here

• What helps me feel as safe, secure, peaceful and regulated as possible (signs of safety)?

  Which environments, colors, temperatures, settings, textures, noise levels, relationships, people, behaviors/habits, hobbies, exercises, foods, TV stations, social media platforms, and podcasts bring me a sense of ease?

• What provokes a sense of fear, despair, anger, and dysregulation for me (signs of danger)?

  Which environments, colors, temperatures, settings, textures, noise levels, relationships, people, behaviors/habits, hobbies, exercises, foods, TV stations, social media platforms, and podcasts bring me a sense of panic?

• Get curious about when you might have to engage with situations that lead you to feel dysregulated.

  Do you really have to go there? Can you opt out? Will Aunt Sally be upset, but eventually get over it?

• If not, and you must engage with things that you know provoke dysregulation for yourself; plan accordingly.

  Consider how you might limit your exposure: time, frequency, duration, and proximity.

• And afterward, take good care.

  If/when you have decided to purposefully engage with things that tend to promote dysregulation for you (because you can’t quit your job right now or you can’t avoid all loud noises), pull from your list of signs of safety as soon as possible. Help your nervous system recover and find some version of peace and calm again.