What can i do when i am triggered?
Last Updated: 11/16/2020 at 7:02am
Linda Miland, MA
Licensed Professional Counselor
I have a passion to help individuals address and challenge thoughts ,feelings and lifestyle factors that are contributing to mental health issues.
Top Rated Answers
When I am in a situation where I think I may be triggered, I can always suggest another listener to sit in place.
Do something to get your mind off of whatever has you triggered. Listen to music, watch your favorite tv show, watch some youtube. There are a lot of things that can help.
When you're triggered the best thing to do is care for yourself. Don't get down on yourself for having a reaction- understanding and self-compassion are the key steps to overcoming your obstacles and reaching a new level of happiness.
Separate yourself from the situation as soon as possible and try to let someone know what's up! It's always good to make sure someone knows that you're okay, what you're doing and where you're going. That way they know to check on you and to also avoid certain triggers.
If there is something there triggers, I would advice you to read one of the 7 cups of tea guides, I believe that it would help alot, but you can also talk to another listner, remember we are here for each other :)
Take some deep breaths. Maybe think of something that makes you calm or happy. Let others know around you how you feel and you may feel better getting it off of your chest!
Triggers are the warning that you might spiral into an anxiety or emotional turmoil. Respect your trigger and when it happens have a back up plan. Carry a crossword puzzle with you. Or a piece of art, like knitting. Or a worry stone/prayer beads. Your trigger is your warning that is time to distract yourself with something productive, something positive. Your trigger never needs to be negative. It can boost you, rather than drag you down. Imagine it is a double way hinge. One swings the door open to possibility, one swings the door closed to knock you down. Choose the open door. When you are triggered put that high alert energy towards something useful.
When you are feeling triggered, the best thing to do is to immediately remove yourself from whatever situation triggered you. Sometimes this might mean stepping away while working or attending class, that's okay. You should try to relax. Whether that means listening to some music, or reading a bit, drinking some water and munching on some crackers.. whatever helps you relax.
I would suggest trying to become aware what the potential triggers in the situation might be (maybe reflecting on this after calming down), as well as trying to ground yourself feeling present in your body in the here and now, sensing your feet on the floor, hands on your body or in the nature, trying to locate 3-5 things that you like and that you see/hear in that place, having some fresh water on your face, tgoing for a walk around taking deep abdominal breaths with midnfulness, reminding what your resources of support are, talking to someone else...
Always practice loads of self care. Take a bath, read a book, anything that makes you happy and takes your mind off of how you feel in the moment.
Try to focus on literally anything else. Get away from the situation of possible. A nap usually makes a huge difference.
Try as hard as you can to focus on something other than what triggered you. But first, you'll want to address what triggered you, and why, writing it down (paper, phone, anything) will help you to understand what's going on inside your head and how you can better deal with it.
Whenever you feel triggered, engage yourself in activities that would contribute toward feeling positive. Whether they are your hobbies, or whether it's just listening to music with calming, cheerful tunes. Divert yourself from the thoughts by making yourself busy and not allowing room for those thoughts to take over.
Sit down, take a deep breath, and relax. Ask yourself "Is what I am about to do going to hurt myself or any of my loved ones?"
Walk away from the situation, take some deep breaths and think about it before I react. I've also found that venting to a friend helps.
Breathe. Remind yourself that negativity now will only lead to pain later. Think of the future and try to stay calm and mature.
Remember to give yourself some space and time to go through the emotions, Rather than burst out with the emotions and getting others involved.
Find coping skills that will suit you. Like things you like doing or basic coping mechanisms. Sometimes being away for a second is the best.
Taking a nice big deep breath is one of the first things I do, it always tends to bring things down to a more manageable level and prevents me from acting impulsively. That deep breath brings me back to times where I have done deep breathing exercises just when feeling normal. It really helps center me. The other thing if I need a bit more help is to get up and change rooms, or go outside. Sometimes it can be something as little as moving to a new spot or catching a few rays of sunlight (or moonlight) that can help me put things in perspective. These are just some of the things that work for me. We are all unique, so what works for me might not work for you, but I challenge you to ask yourself the following question: What have I done before when I was triggered that really seemed to help me out? The answer to that question holds the techniques that you are looking for. I hope that helps
Let people around you know what is going on, so they can support you. Taking deep breaths is almost always effective.
When feeling triggered, it is necessary to become aware of your triggers, followed by coming up with coping strategies. Empower yourself by preparing to cope with triggers, rather than thinking of yourself as a victim. Become aware of signs in your body that you're reacting to a trigger, such as changes in your breathing, so that you can learn how to calm yourself down and shift your emotional state. Your ultimate goal should be to detach yourself from the trigger, re-center, and focus on your coping strategy. Avoiding unhealthy behaviors is also important. Call somebody you trust and discuss what you are feeling.
Stop for a moment and take some deep breaths. Focus on yourself for a moment. Can you work out what is triggering you? If you can, try to work with the cause of the trigger. Could this be rationalised? Maybe you could reach out to a friend, or a Listener on 7 Cups. Don't deal with this on your own. There are people that can help you. You could also maybe try some apps to try and get past moments of distress like these? I really recommend Calm Harm or Head Space - you can download these from most app stores.
Firstly, take deep breath to soothe you a bit and focus on your thoughts and beliefs which triggered you to remember them till you get a bit calmer. Remember that your thoughts or beliefs trigger you, not external situations. Validate your feelings as they are valid, they exist, but they are not facts, just feelings. Then try to rethink whether these thoughts or beliefs are 100 % true, whether your thinking is extreme or balanced, whether your thinking is rigid or flexible, whether someone who you respect would say that your thoughts or beliefs are rational (yes, feelings are valid, but thoughs and beliefs aren't always rational). Are your thoughts or beliefs rational or irrational? Is it true what you think or believe or your feelings and mood influence your thoughts or beliefs? Then try to find more balanced, flexible and rational thoughts which will replace these irrational, rigid or irrational thoughts which triggered you. Then ask self whether you feel better now? If not, try to find another balanced, flexible or rational thoughts which will help you better.
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