Opposite Experiments
Gently Testing Old Trauma Rules
When trauma teaches us strict “rules” — like Don’t rest, Don’t ask for help, or Don’t make mistakes — those patterns can feel impossible to change. They once protected us from danger, but now they may only create exhaustion, guilt, or self-pressure.
This printable Opposite Experiments Worksheet helps you gently test those old survival rules through small, safe experiments. You’ll choose one familiar rule, design a gentle “opposite” action, and track what really happens — giving your nervous system new evidence of safety and choice.
What This Resource Helps You Do
Identify the “rules” trauma once used to keep you safe.
Reconnect with your sense of safety through small, real-life tests.
Reduce shame and pressure by reframing rules as past survival strategies.
Help protective parts learn that rest, mistakes, and needs can be safe now.
Gently retrain your nervous system to expect safety instead of threat.
What’s Inside
A list of common trauma rules to circle or highlight.
Guided prompts to design your own small, safe “opposite experiment.”
A reflection table to track what happens and what you learn over time.
Gentle reminders to encourage curiosity, safety, and patience.
Download the worksheet below and choose one small rule to test this week. Tiny, consistent steps help your system relearn that safety can exist now.