The Snap Technique

How to Break a Trauma Loop: The SNAP Technique

Have you ever tried to detach from a person or situation—maybe by avoiding social media, stepping away from drama at work, or creating distance from someone who hurt you—only to find yourself still reliving the moment in your mind?

You stop interacting, you stop checking, but the argument, the betrayal, or the moment of pain keeps playing on a loop. You find yourself thinking about what you should’ve said, what you’ll say next time, or what you should do now.

This is what’s known as a trauma loop. It’s when your mind replays the hurt, not because you want to suffer, but because your brain is trying to make sense of it—or protect you from it happening again.

But the loop itself is exhausting. You might not even notice you’ve fallen into it until your mood shifts, your thoughts spiral, and suddenly, your whole day feels off-track.

So how do we stop this cycle in the moment?

I call it The SNAP Technique.

What Is the SNAP Technique?

The SNAP technique is a quick reset—designed to pull you out of the past and back into your present. Here's how to do that:

1. Recognize the Loop.

The second you feel yourself slipping into “what happened” or “what I should have done,” say out loud or to yourself:

“That is not me anymore.”

Or:

“That is no longer happening. I am in a safe place."

2. Physically Interrupt the Thought.

Use your body to cut the circuit.

• Snap your fingers

• Slam your palm lightly on the table

• Rub your hands together while repeating:

  “This is now. Not then.” (Say it three times.)

present.”

3. Redirect Immediately.

Shift your attention to something neutral or comforting.

• Fix your hair

• Put on lip gloss

• Change the music

• Wash your hands

• Name five things you can see

It doesn’t need to be dramatic—it just needs to snap your nervous system out of the past. Sometimes, I go to my vanity and reset by doing something small like brushing my hair. If a trauma loop hits while I’m watching a video, I’ll turn the video off and play music instead. It’s not about escaping—it’s about disrupting the pattern.

Why This Works

When we’re in a trauma loop, the body can’t tell the difference between memory and real-time threat. This technique calms the nervous system by anchoring you in the now—mentally and physically.

You don’t need to “solve” the memory. You don’t need to rehash or rehearse anything. What you need is a pattern interrupt and a clear plan for where your energy goes next.

If you’ve been stuck in your head, spiraling through “what ifs,” “why me,” or invisible arguments that drain your joy—try this. It’s small, but it’s powerful. And sometimes, the smallest tools bring the biggest shifts.

I’m here if you need me. And I’m proud of how far we have come.