A Grounding Guide for Families
If someone is in immediate danger or experiencing a medical or psychiatric emergency:
Call 911 or go to the nearest emergency room.
When crisis hits—relapse, conflict, escalation, emotional overwhelm—your nervous system goes into overdrive.
You may want to yell, fix, freeze, or shut down.
This guide is here to help you pause and respond from recovery—not from panic.
🛑 Step 1: PAUSE
- Take 3 slow breaths.
- Feel your feet on the ground.
- Do not react immediately.
- You're not behind. You don't have to "solve it" right now.
📞 Step 2: REACH OUT
- Call or text someone who supports your recovery.
- Say: "I'm feeling triggered, and I need support."
- Do not call the person in crisis for emotional reassurance or to fix it.
🧭 Step 3: REMEMBER YOUR ROLE
- You didn't cause this.
- You can't control it.
- You can't cure it.
- You can protect your peace and stay in your lane.
🛡️ Step 4: RETURN TO YOUR BOUNDARY
Ask yourself:
- What boundary have I already set?
- Do I need to reinforce it—calmly, clearly, lovingly?
- What's the next right action for me, not for them?
💬 Step 5: RESPOND (If Needed)
Only speak or act when you are calm and centered.
You can say:
"I'm not available for this right now."
"I'm going to take space to protect my peace."
"I care about you, and I need to stay grounded in my recovery."
✨ Step 6: RECONNECT WITH YOUR TOOLS
- Breathe.
- Journal.
- Read a page from your workbook.
- Take a walk.
- Revisit your values.
- Call someone who reminds you who you are.
You're not powerless.
You have choices.
You have tools.
You can stay in recovery—even in a crisis.