Sessions

Session templates (short)

15–20 minute check-in

• Rating (0–10) felt-safety today

• Which response appeared? (F/F/F/F/Flop)

• Skill used and result

• One tiny action for the next week

Assessment (15–20 min):

• Ask: “When do you notice yourself feeling unsafe or overwhelmed?”

• Identify patterns: fight, flight, freeze, fawn, or flop.

• Ask about current support network, medications, and safety risks.

Body awareness exercise (5 min):

“Let’s take a deep breath in… notice where you feel tension. Breathe out slowly, and imagine releasing that tension.”

Goal setting (10 min):

• “If you could feel 10% safer in your daily life, what would that look like?”

Closing ritual (5 min):

“You’ve already taken a brave first step. Between now and our next session, notice moments when you feel your body tense up or relax.”