You made a plan for the first 24 hours and the week ahead, and you sat through a grounding exercise while your nervous system was loud. That is real work, even if you don't feel different yet. Feeling flat or numb right now is normal — steadiness usually arrives before relief does.
Pick one. Doing a single item well beats attempting all four.
1.Eat something and drink water
Grief burns through energy quietly. One small meal and a glass of water counts as progress today.
2.Tell one safe person where you are
Not the whole story — just enough that someone knows today was hard and can check on you.
3.Decide tonight's contact rule
Pick one rule you can keep for the next 24 hours: no replying, no checking their profiles, or phone in another room after 9pm.
4.Book the next steady moment
Choose when you'll come back to the grounding exercise — tomorrow morning, or the next time the wave hits.
Check off what you've already handled, or use this as a short to-do list for the next hour.