The Basic Needs Check
Tool • Gate: Trauma Rebuild
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The Basic Needs Check
Purpose
Hydration, a little food, and warmth are crucial. Attend to
these first.
How to Apply
- Define a this‑week goal that fits your real schedule.
- List 3 constraints (time/energy/people).
- Choose the smallest daily action (≤10 min).
- Schedule it; review next week—keep/cut/change one step.
How & Why It Works
- Small, repeatable behaviors compound into stability and agency.
Results & Goals
- Immediate (0–72h): Reduced intensity of spikes; a clear next step when overwhelmed.
- Short‑term (1–4 weeks): Better sleep and grounding; fewer avoidance loops; more safe engagement.
- Medium‑term (1–3 months): Increased tolerance for triggers; stronger identity and relationships.
References
Source: trauma-rebuild.html • Template: trauma-rebuild-template.html