Tier-1 Containment
After the News
How destabilized are you right now?
1 = steady enough • 5 = very destabilized
Something landed.
You don't need to solve anything today. Your only job right now is to reduce input and keep function.
Listen instead
0:00 / 0:00
You don't need to read. Just listen.
The Next Four Hours
Your job is basic function.
This is not a list to complete. It's a menu. Any one item is enough.
Drink water, even if you're not thirsty
Sit down when needed
Breathe when you remember
Don't make any major decisions today
Boundary for today:
You are allowed to pause information intake.
You are allowed to delay explanations.
You are allowed to pause information intake.
You are allowed to delay explanations.
If Someone Asks, "What Can I Do?"
Say:
– "Sit with me"
– "Help me with normal things"
– "Nothing right now. Thank you."
What Your Brain Is Doing
Racing thoughts → Your brain is trying to fix what can't be fixed
Blankness → Emergency shutdown to protect function
Forgetfulness → Temporary disruption of memory
Unreality → Psychological circuit breaker
This is not dysfunction.
This is your system protecting you.
What Not to Do Today
Research extensively
Make long-term plans
Tell everyone immediately
Try to reframe or stay positive
Decide how you'll handle this
Explain yourself
What You Can Do Today
Get through the next hour
Cancel non-essential obligations
Ask one person for help with logistics
Write down questions (don't answer them)
Eat something, even if simple
Sleep if you can
The Next Few Days
• Handle logistics
• Sit quietly
• Track details you forget
Exit / Return to life
You don't need to know what happens next today.
Did this stabilize you enough to continue your day?
Thank you for your feedback.
This guide is for the space between receiving the news and knowing what to do.
You don't need a plan. You need something that holds you until you can think again.
Let this be enough.