On Thursday June 8th, Steve shared with us his presentation entitled 

“ Managing Life’s Triggers “ 

   Triggers are usually associated with someone who has had a history of experiencing emotional trauma. And sometimes that person may feel triggered by another person or situation that can make them feel like they are experiencing trauma all over again. 

There are two types of triggers, both internal and external. 

Internal triggers…these types of triggers may be a memory, or a physical sensation.  Some common internal triggers are anger, anxiety, loneliness, muscle tension, feeling overwhelmed or abandoned.

External triggers…..these triggers usually come from our environment. They can be a person, place, or a specific situation. It may be arguing with someone, a specific date or time of day, or even certain sounds or smells.

There are ways to help manage triggers..

1). Try and narrow down your triggers to three…even though you may have several triggers, try to narrow it down to those that cause you the most discomfort. Which of your triggers may have caused the most intense feelings in the past few months?

2) try to understand what happens right before a reaction…think about exactly what is being said to trigger you. Does it matter what time of day, or who’s saying it?  Maybe you are stressed out when you’re triggered? Try journaling and write down any clues that come to mind for each trigger. 

When you think about it, triggering isn’t about what someone says or what they do. It’s more about the story you’re telling yourself about what it means. Remember that usually what someone says or does is about them. And what we hear and the way it makes us feel is all about us. 

Learn to recognize the physical signs. We all have unique physical signs when we are about to be triggered. Do you get flushed in the face or maybe your heart speeds up? Or do you feel a drop in your stomach? 

Importantly, learn to find a way to interrupt your reaction. 

There are a few ways you can try and interrupt triggers.

1) Breathing exercises..as soon as you feel those physical symptoms and you’re starting to feel triggered. Stop thinking and start breathing. Focus on nothing but your breath and how you feel. Two or three cleansing breaths will help you gain more clarity. Try doing this for two or three minutes.

2) change the atmosphere, when feeling triggered, try doing something to change your environment as soon as you can. This may not be easy at first. If you’re feeling triggered, you may need to physically leave the room. With more practice, you may be able to explain to another that you’re about to have a reaction, so you’re going to leave the room. 

3) Thought stopping…thoughts lead to emotions. Another way to try and interrupt triggers is by thought stopping. What is thought stopping? Often as soon as you’re triggered, the irrational thoughts may begin. The minute you start to feel the physical signs of being triggered, try visualizing a big stop sign. Have this be your clue that you need to stop thinking, right then, before your thoughts get out of hand. 

Positive triggers…even though it may be easy for us to easily think of the negative triggers.  There are many positive triggers.  Such as your favorite scent, or maybe the smell of your favorite food.  Or maybe visiting your favorite vacation spot.  Try creating your favorite playlist, or spend some time with your family or your favorite friends.  Play outside, or join a yoga class. Stop and listen to the sounds, maybe just the sound of a baby’s laugh that will be sure to make you smile. Get out and enjoy nature.  

Do something you enjoy that will put a smile on your face!