The five stages, one reaction
Work a single recent reaction through the five stages. It takes about fifteen minutes. Stage 02 is optional every time, so skip it whenever memory feels uncertain or unhelpful. There is no requirement to finish.
What happened, in the words a camera would record? Then one word for the emotion, and a rating from 1 to 10.
Two other times this same reaction showed up. Do not settle which came first.
Finish once: This reaction was trying to protect me from ___.
Then check whether you would judge a friend for the same answer.
One thing to attempt today: a sentence to say, a limit to state, a request, or a pause. Write it in the words you would use, and pick the lowest-stakes place to try it.
After you try it: what changed, what stayed hard, what you would practise again.