When someone attacks your reality, character, or truth, your nervous system experiences it as social threat — which can feel as intense as physical danger.
That’s why you may feel:
- Shaky
- Numb
- Overthinking
- Exhausted
- Dysregulated
- Unable to settle
This is biology, not weakness.
1. First Principle: Don’t Process While Activated
When your system is activated, thinking clearly is impossible.
So the first goal is not insight —
it is regulation.
Do one or more of:
- Slow walking
- Warm shower
- Holding something warm
- Gentle stretching
- Sitting outside
- Slow breathing (long exhale)
These tell your nervous system:
“The danger has passed.”
2. Ground in Physical Reality
Emotional attacks pull you into the mind.
The body brings you back into safety.
Try:
- Name 5 things you can see
- Name 3 things you can touch
- Take 6 slow breaths
This anchors your nervous system back into present time.
3. Nervous System Language (This Is Powerful)
Quietly say to yourself:
“That was an emotional attack. I am safe now.”
This helps your brain:
- Close the threat loop
- Exit survival mode
- Re-enter regulation
4. Discharge the Stress (So It Doesn’t Store)
Stress that isn’t released becomes stored tension and anxiety.
Healthy discharge options:
- Walking
- Gentle shaking
- Stretching
- Crying
- Journaling
- Talking to a safe person
Not:
- Rumination
- Replaying the conversation
- Self-blame spirals
5. Nervous System Repair Statement
This restores emotional equilibrium:
“Someone else’s dysregulation does not define my reality.”
Repeat until your body softens.
