# 🌊 A LITTLE MORE CALM
**The Sassy Coastal PTSD Support Binder**

*Same Badass. Safer Shores. One Wave at a Time.*

**BECAUSE YOU'VE SURVIVED SOME ROUGH SEAS, BABE. YOU DESERVE A SOFTER PLACE TO LAND.**

Some days, you feel strong enough to take on the world.

Other days, an unexpected sound, an uncomfortable memory, a difficult conversation, or something you cannot quite explain makes everything feel overwhelming.

Sometimes, your body reacts before your mind even has time to understand why.

And sometimes, the bravest thing you can do is remind yourself that you are here, in this moment, and that you deserve care and support.

**YOU DON'T HAVE TO BE STRONG EVERY DAMN SECOND.**

You don't have to explain your trauma.

You don't have to share memories you're not ready to discuss.

You don't have to pretend that everything is okay.

And you absolutely do not have to rush your healing to make anyone else comfortable.

Introducing **A Little More Calm**, a beautifully illustrated, 12-page Coastal PTSD Support Binder designed to provide gentle, trauma-informed tools for self-reflection, grounding, emotional regulation, personal boundaries, and support planning.

Featuring a confident Sassy Girl relaxing beside a peaceful ocean, Tiffany-blue waves, soft pink sunsets, seashells, starfish, coastal decorations, and an adorable sleeping dog.

This is not another workbook telling you to get over your past.

It's a place to support yourself in the present.

A place where your comfort matters.

Your choices matter.

Your boundaries matter.

And your progress is yours to define.

**SAME BADASS. SAFER SHORES. ONE WAVE AT A TIME.**

## 🐚 WHAT'S INCLUDED?

Your printable PTSD Support Binder includes 12 coordinated pages.

**1. A Little More Calm: PTSD Binder Cover**

A beautiful coastal-inspired cover featuring an ocean sunset, Sassy Girl illustration, sleeping dog, and gentle affirmations.

*One Wave at a Time.*

**2. What Is Inside: Binder Contents**

A coordinating table of contents featuring all 12 binder sections.

*Pick a page that feels useful. Skip anything that does not.*

**3. Present-Moment Check-In**

A gentle way to recognize what you're experiencing without judgment.

Includes:
- Date and time
- Distress rating from 0 to 10
- Emotional and physical experiences
- Feeling on edge or alert
- Feeling numb or disconnected
- Tension or restlessness
- Sadness or overwhelm
- What might help you feel safer
- One supportive choice you can make

**4. Grounding & Anchors**

A printable worksheet offering optional strategies for reconnecting with the present moment.

Includes:
- 5-4-3-2-1 sensory grounding
- Additional anchoring techniques
- Personal grounding tools
- Space to record what feels helpful

Grounding isn't one-size-fits-all. You can choose another approach whenever an exercise feels uncomfortable.

**5. Triggers & Early Signals**

Notice patterns without placing blame on yourself.

Includes reflection spaces for:
- What happened, if comfortable to share
- How your mind or body responded
- Early signs you might recognize
- What helped, even a little

No detailed trauma descriptions are required.

**6. My Coping Toolbox**

Create a personalized collection of supportive strategies.

Organized into:
- Body & Senses
- Thoughts & Choice
- Connection
- Comfort & Calm
- My Go-To Tool for a Hard Moment

*Pick one thing, not everything.*

**7. After a Difficult Moment**

Sometimes the most important thing after an overwhelming experience is giving yourself permission to recover.

Includes:
- What helps me settle afterward?
- What can wait until later?
- What reassurance do I need?
- My next gentle step

*No rush to recover. Start with safety and care.*

**8. Sleep & Rest Support**

For the nights when relaxing feels difficult and rest doesn't come easily.

Includes:
- What helps your body prepare for rest
- Strategies for difficult nights
- A gentle morning plan
- Optional notes for your clinician

*Rest counts even when sleep is difficult.*

**9. Boundaries & Choices**

Because your comfort, consent, and personal boundaries deserve respect.

Includes:
- What helps me feel more in control?
- A boundary I want to practice
- Words I can use
- One supportive choice I made today

Practice phrases such as:

"I need a break."

"I am not ready to talk about that."

"Please ask before touching me."

**10. My Support Circle**

Remember that asking for support is a strength.

Includes:
- People you feel safe contacting
- Professional support and care team
- Contact information
- Places, routines, or activities that feel safer

*Connection is a resource, not a weakness.*

**11. Hard-Day Safety & Support Plan**

A worksheet intended to be completed at your own pace, ideally with a trusted professional.

Includes:
- Signs you may need extra support
- What you can do to feel safer
- Trusted contacts
- Actions to take if you cannot stay safe
- U.S. crisis support information

**12. Small Wins & Reflections**

Celebrate progress that might otherwise go unnoticed.

Includes:
- A small win I want to notice
- Something that helped me feel supported
- A gentle note to my future self

*Tiny steps still count. So does resting.*

## 💗 WHY YOU'LL LOVE IT

♥ 12 coordinating printable pages

♥ Calming Tiffany-blue ocean and blush-pink styling

♥ Beautiful Sassy Girl illustrations

♥ Peaceful sunsets, seashells, and coastal accents

♥ Trauma-informed, choice-centered reflection prompts

♥ Optional grounding and coping strategies

♥ Emotional awareness worksheets

♥ Personal boundaries and support planning

♥ Gentle sleep and recovery activities

♥ Printable personal safety planning worksheet

♥ Plenty of handwriting space

♥ Encouraging reminders without unrealistic expectations

♥ Designed to complement professional trauma-informed care

## 🌴 PERFECT FOR

- Personal PTSD support and organization
- Mental wellness journaling
- Self-care and coping skills practice
- Grounding exercises
- Emotional awareness
- Boundaries and self-advocacy
- Support contact organization
- Personal recovery reflection
- Wellness binders
- Therapy discussion prompts
- Trauma-informed self-reflection
- Coastal stationery enthusiasts
- Anyone who appreciates gentle encouragement with a little sass

## 📄 PRODUCT DETAILS

**DIGITAL DOWNLOAD ONLY. NO PHYSICAL PRODUCT WILL BE SHIPPED.**

- 12 printable PDF pages
- US Letter: 8.5" × 11"
- Portrait orientation
- Full-color coastal illustrations
- Tiffany blue, turquoise, blush pink, and sandy neutrals
- Designed for printing and handwriting
- Suitable for a three-ring binder, clipboard, or personal wellness folder
- Reusable printable pages

No physical binder, printed sheets, or accessories are included.

## 🖨️ HOW TO USE YOUR BINDER

1. Purchase your digital download.
2. Download your printable files from Etsy.
3. Print the pages you want to use.
4. Arrange them in a binder or personal folder.
5. Choose whichever page feels useful.
6. Complete the activities at your own pace.
7. Skip any exercise that does not feel comfortable or supportive.

There is no required order.

There is no timeline.

There is no expectation to complete every worksheet.

Some days, checking one box is enough.

Other days, writing down a thought or identifying a person to call might be helpful.

**YOUR PACE. YOUR CHOICES. YOUR JOURNEY.**

## 💕 A LITTLE REMINDER

Your trauma is something you experienced.

It is not the entirety of who you are.

You are more than your difficult memories.

More than your triggers.

More than the moments when your nervous system feels overwhelmed.

You are a whole person who deserves respect, support, comfort, and opportunities for joy.

You don't have to prove your strength by handling everything alone.

You can set boundaries.

You can ask for help.

You can take breaks.

You can celebrate small victories.

And you can move forward without needing to explain every part of your past.

**YOU DESERVE PEACE, EVEN WHEN THE WAVES FEEL ROUGH.**

## ⚠️ IMPORTANT DISCLAIMER

This binder is intended for personal wellness organization, self-reflection, and general emotional support.

It is not a PTSD treatment program, diagnostic tool, or substitute for trauma-informed psychotherapy, medical care, or professional mental health guidance.

The worksheets do not require detailed trauma narratives or exposure exercises.

Some grounding or reflection activities may not be appropriate for everyone. Users should choose what feels supportive and discuss concerns with a qualified professional.

The Hard-Day Safety & Support Plan is a general planning worksheet and does not replace individualized professional safety planning.

For crisis support in the United States, call or text 988. In an immediate emergency, call 911.

This is a digital product. No physical item will be shipped.

Colors may vary depending on your printer, paper, and screen.

These are printable worksheets designed for handwriting, not electronically fillable PDF forms.

**PERSONAL USE ONLY:** You may print the included worksheets for personal use. The original digital files and artwork may not be resold, redistributed, or claimed as your own.

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**CREATED BY CHUBBY MERMAIDS GRAPHICS**

*Because life isn't always smooth sailing, but everyone deserves a softer place to land.*

🌊 **A LITTLE MORE CALM**

*Same Badass. Safer Shores. One Wave at a Time.*

**You don't have to fight every wave. Sometimes, you deserve to rest on the shore.**