Tools & Support
for Your Recovery
A curated library of evidence-based tools, educational materials, and crisis resources compiled by Dr. Suzana Flores for trauma survivors and their support networks.
5-4-3-2-1
Grounding Exercise
When trauma triggers a flashback, panic attack, or dissociative episode, grounding techniques help return your awareness to the present moment. The 5-4-3-2-1 method is one of the most effective and widely used grounding exercises in trauma therapy.
Use this tool whenever you feel overwhelmed, disconnected, or pulled into a trauma response. It takes only a few minutes and can be done anywhere.
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Validated 20-item questionnaire used by clinicians to assess PTSD symptom severity. For informational use — not a substitute for professional diagnosis.
A comprehensive collection of evidence-based grounding strategies for managing flashbacks, panic, and dissociation — curated by Dr. Flores.
The national mental health crisis line. Free, confidential support by phone, text, or chat — 24 hours a day, 7 days a week.
Dedicated support for veterans, service members, and their families. Dial 988, then press 1. Available 24/7.
Search a curated directory of trauma-specialized clinicians with training in EMDR, TF-CBT, and somatic therapies.
A step-by-step guide for creating a personal safety plan — for those experiencing thoughts of self-harm or suicidal ideation.
Practical guidance for families and caregivers supporting a loved one with PTSD — including how to communicate, set limits, and practice self-care.
A curated collection of peer-reviewed research on trauma, PTSD, and evidence-based treatments, annotated for clinicians and informed laypeople.
Published Works
Facehooked
An exploration of the psychological impact of social media on mental health, self-esteem, and relationships. Identifies eight core problematic patterns and provides practical tools for healthier digital behavior.
Learn MoreUntamed
A psychological profile of Marvel's Wolverine — exploring resilience through trauma, PTSD, and the enduring human need for identity, belonging, and healing.
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