5 years ago · marahaightcmhc · Comments Off on Coping with Triggers

Coping with Triggers

When we are triggered, something in our present experience pulls us into a trauma response. Our brain detects a threat to our physical or emotional safety, and our nervous system responds with a fight, flight, or freeze response. All of us experience triggers, and learning to effectively cope when we are triggered is an important step in healing our trauma responses.

Two Paths for Coping

When we are triggered we have two paths for healthy coping. We can choose to move closer to our distress, or move away from it. Which path we choose will depend on many factors, including what has worked best for us in the past, the nature of our trauma response, and where we are at in our healing.

Moving Closer to Distress

We may choose to move closer to our distress. This path may be more effective when you are in a fight or flight response, and typically is easier to do the further along in your healing journey you are. Moving closer to distress may look like:

• Locating where you feel the distress in your body. Scan your body and notice where you are feeling unusual or painful sensations.
• Label your emotional experience. What emotions are present? Is this feeling sadness, fear, anger, shame or something else? Naming and allowing our emotions can help diffuse distress.
• Lovingly allow whatever emotions and sensations you are noticing. Try to offer yourself kindness and compassion as you focus on not pushing away your experience.

Moving Away from Distress

We may also choose to move away from our distress. This path may be more effective when you are in a freeze response, and typically is a better option when you are early in your healing journey. Moving away from your distress may look like:

• Direct your attention to soothing sensations through the five senses. You can make a self soothe kit to have on the ready, including items that engage and calm your senses.
• Do something that you find comforting. This might be listening to peaceful or meaningful music, watching silly videos on YouTube, or taking a warm bath.
• Distract yourself through conversations with supportive people. Call a friend to catch up, exchange funny memes with a group of close buddies, or call a family member and talk about your favorite memories. You may wish to share that you are feeling distressed and overwhelmed if that feels comfortable to you, but it is not necessary. The simple act of seeking connection can help!

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