Triggers & Flashbacks Management for Betrayed Partners

This worksheet is designed to help you explore and manage emotional triggers and flashbacks after betrayal. Use it to gain insight, regulate emotions, and reflect on your needs.

1. What situations, words, or actions tend to trigger emotional flashbacks for you?
2. Describe how you typically feel (emotionally and physically) when a trigger occurs.
3. Are there particular days, anniversaries, or settings that feel more difficult?
4. What do you usually do when a trigger hits? (Behaviors, coping, shutdown, etc.)
5. What do you WISH you could do instead when these moments arise?
6. What thoughts or beliefs come up when you’re triggered?
7. Which of these beliefs are based on fear rather than fact?
8. How do these triggers affect your current relationship or healing process?
9. What are some strategies that have helped you regulate after a trigger in the past?
10. Create a go-to grounding plan. List 3 things you can do when a flashback or intense emotion starts to rise.
11. What support do you need from your partner, therapist, or others when you’re feeling overwhelmed?
12. Write a self-compassionate statement you can remind yourself of when you’re triggered.

Created by Sagebrush Counseling, LLC

Triggers & Flashbacks Management for Betrayed Partners

Understanding the Affair Disclosure

Affair Prevention & Relationship