Aftercare: simple, fierce, and useful (for queer bodies)

If something lands heavy, do one small thing that moves your body and tells your nervous system you’re still here. Breath into your belly: release tension in your jaw and ass!

**Quick choices

Which path fits your nervous system right now?**

1) Activation (rage, panic, frantic):

• Move hard for 30–60s: stomp, shout into a pillow, swing a towel, run a short loop.
• Then: sip water, text one safe person: “I’m rattled, can you check in in 20?”
• Why: high energy needs discharge first.

2) Grounding (numb, dissociative, blank):

• Sensory anchors: press feet into floor for 10 deep breaths, hold a cold cup, name 5 blue things you see aloud.
• Keep it tiny: 60s contact with the body, then sit.
• Why: gradual sensory input returns you to the present.

3) Containment + soothe (overwhelmed but slow):

• Box breath: in 4 / hold 4 / out 6 for 60s.
• Co-regulate: text a friend who knows you, or use a queer peer line below.
• Why: slow breath + social contact lowers threat signaling.

**Quick rituals

Drop into practice**

• Silliness heals. Put on an absurd song and dance like you mean it. Act out a favorite comic/cartoon scene. Play pretend with a kid or animal friend.
• Honour it. Give the feeling a one-word name (“HotGrief”), sashay and snap with the flow of sensations, make a tiny tea ritual for yourself and a queer ancestor.