Map of your triggers
An inventory of the situations that throw you, together with early signs and what helps.
What it’s for
A trigger you know loses part of its power. The map buys you a few seconds between the cue and the reaction — and all the choice is in those seconds.
How it goes
- Four columns: situation, first bodily sign, thought, what helps.
- Enter five situations from the past month that swept you away.
- The first bodily sign is the most important column — it arrives before the thought.
- In the last column, write only what you have already tried.
See also
See also
Monthly review
A short meeting with yourself, looking a month back and one step forward.
Holiday plan
An agreement about holidays after a separation, made in advance — a period that reliably sharpens conflict.
A boundary letter
A written, considered way of setting a boundary when a conversation in person isn't possible or safe.
