Mend Safe Start Worksheet

Before You Begin

This worksheet is here to help you slow down and choose one small focus. It is not here to push you through something intense.

I understand this is a self-support worksheet, not therapy, diagnosis, treatment, or crisis support. I understand I can pause or stop at any time.

If you feel unsafe, at risk of harming yourself or someone else, or unable to stay grounded, do not continue. Contact local emergency services, a crisis resource, or a licensed professional.

Check In First

Before choosing a focus, check whether now is a supportive time to do this.

I have enough privacy. I have at least 20 minutes. I am not in immediate crisis. I have water, comfort, or grounding nearby. I know I can stop at any time.

If one of these is not true, what is the safest next step?

If now is not a good time, the goal is not to push through. The goal is to reduce activation and come back when there is more capacity.

Possible safe next steps

Choose One Trigger Or Focus For Today

With CPTSD, the starting point may not be one clear memory or image. Start with the trigger you notice right now. A trigger can be something that happened, something someone said, a relationship moment, a body state, belief, emotional flashback, or pattern. Do not force a memory or image.

The trigger or focus I am choosing today is:

I am not trying to solve my whole history today. I am only noticing one small trigger or focus.

Map The Starting Point

Write down the trigger you notice right now, without judging it. Then notice what happens in your body.

The trigger I notice right now is:

In my body, I notice:

The emotions present are:

The thought or belief connected to this is:

Intensity right now, 0-10:

Set Up The Video Before The Ball Section

Before the EMDR ball section, set yourself up in a way that gives your eyes room to move left and right. If you can, use headphones and watch on a laptop, monitor, TV, or casted screen instead of only a phone.

Example setup with headphones and a larger screen in a calm room — Example setup: headphones on, larger screen visible, low-distraction room, and enough space to watch the ball move left to right.

This is not a rule you have to perform perfectly. It is a setup example. Use what you have, pause if you need to, and choose the safest available option.

My video setup plan is:

Keep your headphones on if you can. The left and right tones are part of the exercise, so you want to hear them clearly on both sides.

Choose Grounding First

Choose one grounding option before you begin. This gives your system a way back if the practice feels too much.

Feel my feet on the floor. Name five things I can see. Hold a cold or textured object. Look around and name where I am. Take a slower breath out. Put one hand on my chest or stomach. Pause the practice and come back later.

My grounding choice is:

Plan The Aftercare Before You Begin

Aftercare is part of the practice. Choose something gentle you can do afterward.

Drink water. Eat something simple. Rest or lie down. Step outside or look out a window. Journal for 3 minutes. Take a shower. Text or contact a safe person. Do not make big decisions immediately after.

After this, I will:

If I need support, I can contact:

Move On To The EMDR Ball Section

When your worksheet prep is complete, return to the video. Move into the EMDR ball section only if you still feel steady enough to continue.

I have chosen one small focus. I have a grounding plan. I have an aftercare plan. I am ready to return to the video and move into the EMDR ball section.

If you feel more activated, pause here. Use your grounding plan or aftercare plan instead of pushing forward.

After Practice Reflection

Use this only after you finish or stop. You do not need to analyze everything.

Intensity now, 0-10:

Something I notice now:

Something that helped me stay grounded:

What I need next is:

I am allowed to stop here. I do not have to analyze everything right now. I can return to grounding or seek support.

Journal Recap

This recap turns the worksheet into a working journal entry. Save it before deciding whether you want more resources.

Beta test question: does seeing the full entry make this feel more useful as a progress-tracking product?

Saved Entries

For beta testing, entries save only in this browser on this device. This tests the value of progress tracking before building a login, app, or database.

Local-only privacy: Mend cannot see these saved entries. They are not submitted to a therapist, coach, AI system, database, or third-party review process. If you clear browser data or switch devices, they may disappear.

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Join the Mend list if you want worksheet updates, new grounding tools, and beta product notes. This is separate from your worksheet answers.

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