The Small, Consistent Steps

Purpose
Break down rebuilding into tiny, manageable actions.

How to Apply

1. Name the problem in one sentence.
2. Choose a smallest concrete action (2–10 min).
3. Do it now and note one thing that helped.
4. Repeat daily for a week; adjust based on the review.

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

• SAMHSA — Trauma-Informed Care
• APA — PTSD Clinical Practice Guideline
• NICE — PTSD: management
• Linehan — DBT Skills (Emotion Regulation & Distress Tolerance)