A Private Therapy-Preparation Tool

Memory & Trigger Map

Organise what is happening now, what it may remind you of, how it feels in your body and what you may want to discuss with your therapist.

Preparation only • No memory processing • You control what is saved

BEFORE YOU BEGIN

Give yourself a moment to settle

You do not need to feel perfectly calm. But you will get a clearer result if you are not rushing or already overwhelmed. If you can, make a cup of tea, get comfortable, notice the room around you and take a few slow breaths.

Keep this gentle. You are organising information, not trying to force a memory.

Check In Before You Begin

This tool is for organising information, not reliving or processing a memory. Short, factual notes are enough.

Stop if you feel flooded, detached, unsafe or unable to stay oriented to the present. You can leave the form unfinished and bring the topic directly to your therapist.

Stay in the present

Keep your eyes open, notice the room and write only what you can tolerate.

Do not force recall

A partial image, feeling, body sensation or “I am unsure” is valid information.

Plan your support

Know how you will settle afterwards and who you can contact if needed.

1. Current Readiness

Capture how you are feeling before you begin.

7 / 10
Your steadiness rating is low. Consider stopping here and completing this with your therapist instead of searching for memories alone.

2. Start With What Happens Now

A current trigger can provide a safer starting point than trying to force an early memory.

Use one or two factual sentences.

3. Possible Linked Memory

It is fine to record a fragment, uncertain impression or no memory at all.

Keep this brief and factual. You do not need to describe everything.

4. Meaning, Beliefs & Needs

Capture what the experience seemed to teach you—not what is objectively true about you.

What negative message does this memory or trigger seem to carry?

5. Emotions, Body & Intensity

These ratings are simply information to discuss with your therapist.

Emotions that appear
Body sensations
5 / 10
3 / 7

6. Related Experiences & Therapy Questions

Do not search harder if nothing comes to mind. “Unsure” is a valid answer.

7. Create Your Therapy Summary

You can print it, download a text copy or save the form locally on this device.

“Save on This Device” uses this browser's local storage. Do not use it on a shared or unsafe device. Nothing is automatically emailed or sent to Stardust Self.

Your Therapy-Preparation Summary

This summary records your current understanding. It is not proof that a memory is complete or exact, and it does not determine what treatment should occur.

LEARN THE PROPER TERMS

Useful words you may hear in therapy

The tool uses everyday language first. You can also learn the proper terms so they feel familiar if a therapist uses them.

KEEP THIS FOR LATER

Save this result

Save a copy in this browser so it can be used with your Stardust Self dashboard.

View My Dashboard

Close the Exercise in the Present

You do not need to solve or process the memory now.

Orient

Name where you are, today's date and three things you can see.

Support your body

Notice your feet, the chair or another surface physically supporting you.

Choose your next step

Stop, settle, contact someone safe or take this summary to your therapist.

Important Information

This tool is designed to help you organise thoughts, memories, emotions and questions you may wish to explore with a qualified therapist.

It cannot determine whether a memory is complete or accurate and should not be used to recover memories or replace professional therapy.

If completing this exercise becomes overwhelming, stop, ground yourself in the present and continue another time or with your therapist.