Reclaiming the Present: What to Do When You Get Pulled Back Into the Past

Opening Thought

Trauma loves to drag you back, an old memory, a sound, a date on the calendar. But your power is in the now.

What This Means

Flashbacks, triggers, and sudden waves of old fear don’t mean you’re failing — they mean you’re human. The past may knock, but you don’t have to open the door all the way.

Gentle Grounding Tip

When the past shows up, pause. Name it: “I’m remembering, but I am here.”
Press your feet to the floor. Look around. Name 3 things you see. 2 you can touch. 1 you can hear.

TPS Gentle Reminder

Your mind may visit the past, but you can anchor it back to today.

Give yourself time to heal, progress isn’t lost when pain reappears.