TRAUMA JOURNAL
A listing of trauma that I haven't coped with yet, alongside techniques I use to ground myself.
Diagnosed with DID in 2020 at the VA, I carry a heavy load of experiences that my brain is still processing. This journal is a way to look these memories in the eyes. Writing them down helps strip away their power, making them manageable stories rather than overwhelming emotions. It's a raw, ongoing diary of healing and acknowledgment.
Given to me by my VA psychiatrist, the 5-4-3-2-1 protocol is my primary grounding tool when mood swings or dissociation take over. Identify: 5 things you can see, 4 things you can touch/feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This shifts the brain from panic mode back into sensory reality, giving me a fighting chance to stabilize.
