5-Minute Shock & Overwhelm Stabilizer
Time needed: 5 minutes (90-90-120 seconds)
Setting: After receiving shocking/devastating news
Purpose: Creating immediate stability when emotions feel unmanageable
Immediate Safety Anchor (90 seconds)
What: Right after the shock hits:
• Find solid surface (wall, chair, floor) and lean/sit against it
• Press hands firmly into surface, feel its support
• Say out loud: “I am safe right now, in this moment”
• Breathe out longer than breathing in (4 counts in, 6 counts out)
• Name your location: “I am in [place], it is [time]”
Notice: Racing heart, shaking, disconnection from body, feeling of unreality
Why: Activates grounding response, counteracts dissociation, provides immediate nervous system support
Emotional Overflow Container (90 seconds)
What: When emotions feel too big:
• Let yourself feel exactly what’s there without fighting it
• Place both hands on heart or belly
• Say: “This feeling is huge and that’s okay”
• Rock gently if it helps, make sounds if needed
• Remind yourself: “Feelings have beginnings, middles, and ends”
Notice: Intensity of emotions, where you feel them in body, any urge to escape or numb
Why: Prevents emotional suppression, provides self-compassion, reminds that feelings are temporary
Support System Activation (120 seconds)
What: When ready for connection:
• Think of one person you trust completely
• Reach out with simple message: “Something big happened, I need support”
• If no one available, call crisis line or trusted service
• Write down: “I will tell [person] when I’m ready”
• Set timer for checking in with yourself in 2 hours
Notice: Isolation impulses, shame about needing help, fear of burdening others
Why: Prevents isolation, activates support network, creates future care plan
Closing: Whisper “I will get through this”
Notice: Any tiny shift toward stability
Why: Plants seed of resilience
Tips:
• Don’t try to “make sense” of shock immediately
• Basic needs matter (water, sitting, breathing)
• Professional support is strength, not weakness
• Shock affects thinking - keep things very simple
• You don’t have to be “okay” right now