Grounding 3: Triggers
What does "trigger" mean?
Something which causes debilitating flashbacks, intense emotional and physical reactions, and even hallucinations in individuals suffering from PTSD. The body responds in a flieght or fight mode thinking it is still in danger.
WOW that sounds really intense and frightening to me
Scary- weird- out there- help me not to die- OMG OMG OMG!!!!
Triggers are caused by some very bad things that happened to us or to someone we have some form of attachment to. Our brains are like a dry sponge and soak up everything our senses pick up. Our brains are also a great "storage locker" I call it. Most memories are neatly placed in there, and many are thrown in combining with many memories. It's not easy to just get in there and clean everything up or throw things out. It takes a process to do this for many of us. It could be intense therapy, small groups you attend, desciplineing the brain, using some cheerleading statements, exposing yourself more to the triggers(only if it is healthy and safe) gaining extra support. Many things you can do to work on triggers. But there is one right now you can do. It;s called grounding your triggers. Are you ready to learn some skills?
Getting Centered or ‘Calm Down Power Push your palms together. Take a breath. Straighten Your Back. Feel where your feet are. Focus on something peaceful.
Personal Trash Can Take one hand and put it on your hip. The hole your arm makes is your Kidpower Trash Can. Use your other hand to catch hurting words before they get into your heart or your head, where they can stay stuck for a really long time. Next, throw the hurting words into your Trash Can. Finally, put your hand on your heart and say something nice to yourself. You can do this in your imagination or with a real trash can.
'Thats Not True Technique Sometimes we are in a trigger and it mixes with the reality of today.For example, you could be triggered by the word "rape" and right away your body response is you are in that experience with people around you. But in reality today there is no one around you who is raping you. Get your hands and place it on your head or shoulders some place where you can squeeze and bring you back to now. Say loudly "THAT'S A LIE!" Keep saying this over and over to yourself till you come back to here and now.
Please if you like, add in any grounding skills you do that help you with triggers
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Honestly, I haven't learned very well to handle triggers. Especially because I feel like they're very much valid in most of my cases. But I know reacting to them won't help me solve the issue. So I constantly try to tell myself to calm down and look for sane ways to handle the situation or else other people wouldn't give due importance to my perspective.
Writing down about my angers, triggers, irritations, etc, helps me to ground myself and be calm and clear.
@peacefulWarrior10
Hi Warrior good to see you here I myself am more open on triggeres since being here on 7cups. I see it both ways now instead of "Get out that and face them" No I do understand more on this. So now I share on to tackle triggers you feel most YOU have control over and challenge your thinking and the way your body feels. In time you will be able to handle those triggers. Fill your pack-pack up with skills and then go at it again. You can do this Im glad you can have the outlet to write things out and feel gounded too.
Glad to find this post about triggers with lots of terrific new ideas! Looking forward to trying these!
Here's what I do when I'm triggered. These have helped me greatly so far for a few months. The depth and frequency of triggers have lightened, reduced, making them no longer a problem.
notice it
label it
say out loud, this is a trigger, I'm triggered
notice the emotions and feeling that arose after it
notice when the feelings/emotions go away/end after it
write it down in a journal
let it be
accept it, don't want to change it or make it go away
be with it until it goes away
not judge the feelings that result from it, know/say it's ok to feel them
breathe, focus on my breathing
calm down
let the train go by and not get on it, see it coming, watch it pass, see it going
change state
think of something positive
@onwardforevenmore
HI Onward good to see youI really am happy you came across this. Also I love love that you "own" your trigger feelings!! wootwoot. All what you just shared on things you do are wonderful. Thank you for sharing this and keep up the good work!
