This is a simple, but powerful exercise from The Courage to Heal:
Write for ten minutes, beginning with the
words I remember. You can write about any aspect
of your experience being "grabbed." When you run out of
things to write, start a new sentence with the
words I remember.
Do the same thing, beginning with the
words I don’t remember. Continue for ten minutes
without stopping, always coming back to
the starting phrase I don’t remember.
Writing can bring up strong feelings, so be gentle with yourself. It's good to be brave, but don't push yourself beyond what you feel able to handle. And when you're done writing, do something soothing or relaxing before you jump back into your responsibilities. Also, it's good to share what you've written with a trusted person. Or, if you're not ready for that, you can read it to your cat or even a plant or a photograph. Sharing can also stir up strong feelings, so take that at your own pace too. Remember, you are in control of your own writing and your own life.
Imagine a dear friend wrote something like this note to you: “Hey, you seemed kind of down last week when we had coffee and just wanted to check in. Is everything okay? No pressure, of course, to share—but know I’m here if you want to talk.”
Write a letter to this dear friend about what happened and how you’re doing, keeping in mind you never have to mail the letter or share it with anyone.