THE EMOTIONAL FLASHBACK INTERRUPT PROTOCOL: Stop the Spiral in 90 Seconds

This isn’t mindset.
This isn’t journaling.
This is a 90-second protocol to stop a full-body trauma spiral before it hijacks your day, your night, or your sanity.

I built this because I needed it — for myself.

I have PTSD. CPTSD. Or both. Who even knows at this point.
I get flooded during work. I dissociate in the middle of emails. I wake up at 2:30am with my sheets soaked in sweat, chest tight, brain screaming, no memory of what triggered it.

This guide is what I reach for when I’m not okay — and I’m tired of pretending I am.

Inside this protocol:

• Page 1: Recognize the flashback (what it feels like in your body)
• Page 2: Interrupt the spiral neurologically using temperature shock, movement, stimulation
• Page 3: Ground into the present (verbal, sensory, spatial)
• Page 4: Reset your nervous system using science-backed vagus techniques
• Page 5: Emergency support prompts (because sometimes you can’t do it alone)
• Page 6: A reminder: “You survived the original trauma. You’ll survive the flashback.”

This isn’t a pretty worksheet. It’s a survival protocol.
It’s how I get my brain back online when I’m hijacked by something I can’t see but can feel everywhere.

I’m giving it to you for free. You can pay what you want. If it helps, share it. If it saves you, support it.

You’re not crazy. You’re just still trying to feel safe in a body that was trained to collapse.

Let’s change that.

Cody Taymore
Kill The Silence
https://killthesilencemovement.com