What Are Triggers
Triggers are defined as internal or external stimuli which can cause a person to remember a traumatic past event. In the book “Moving beyond trauma” by Ilene Smith, the author discusses triggers as one of the after-signs of trauma. Triggers can vary from person to person and what may be triggering for one person may not be triggering for another. Identifying triggers is an important step in the process of healing from trauma. This involves identifying situations which cause a strong negative emotional response and then finding strategies to deal with these emotions.
This can help individuals to reduce their feelings of distress and reactivity and increase their sense of well being.
Strategies for Managing Triggers
There are several strategies that can be helpful to manage your triggers:
- focus on your breath, this can help to calm your nervous system
- use your senses to connect with your surroundings, this can help to shift your attention away from the trigger and into the present
- use positive visualizations
- move your body: walking, stretching or yoga
- practice self-compassion
Remember that everyone’s experience of triggers and trauma is unique and finding what works best for you may require some experimentation.
In “Moving beyond trauma”, Ilene Smith emphasis staying present in your body as a key component for healing from trauma. The goal is to be present in the moment. Mindfulness practices, meditation and visualization are some techniques recommended in the book for staying present in your body. By staying in your body you can increase your ability to cope with triggers and move towards healing from trauma.
How to prevent getting triggered by staying into your body? Smith emphasizes the important of staying present in your body as a way to reduce the likelihood of getting triggered. Engaging in physical activity can help with this too. Taking care of your physical and emotional needs is also important to increase your ability to stay present in your body. Also, a therapist can help you develop personalized strategies for staying present in your body.
By staying present in your body you can increase your ability to manage triggers.
How to deal with triggers of anxiety? There are techniques that can be helpful in managing and reducing the likelihood of getting triggered. Identifying your triggers that cause you anxiety can help you be prepared on handling them. Using cognitive behavioral techniques (challenging negative thoughts and reducing negative thoughts and substituting them with positive ones) can be a helpful technique to manage anxiety triggers. Engaging in self-care activities can help to reduce stress and anxiety. Managing triggers of anxiety is a process and it’s important to be patient and compassionate with yourself as you try to deal with triggers of anxiety.
Triggers can be felt in different parts of your body, including your stomach, shoulders, chest etc. For example, I feel most of the triggers in my stomach and I try to practice strategies that are more specific to these type of triggers, like breathing techniques and mindful eating. Mindful eating involves paying attention to your body’s hunger and fullness clues. A therapist can help you develop personalized strategies for managing triggers and provide support and guidance as you work through the healing process.
Some people may experience physical symptoms as they process and heal from trauma. If you’re experiencing physical symptoms related to trauma, it’s important to work with a specialist to develop a plan to overcome these challenges.
Trauma can impact the body in a variety of ways and individuals can experience nausea or fatigue as a result of trauma.
Feeling Attacked by Other People
How to react when people intentionally want to attack you, according to the book? Ilene Smith discusses how people who have experienced trauma may be more susceptible to feeling attached even in situations in which there is no real threat.
If you feel attacked from someone, it’s important to stay calm in situations in which you feel attached. Second, it’s important to set clear boundaries or disengaging from a situation altogether. Communicate your needs and preferences in a clear and direct manner. Practice self care because it can help to reduce stress and promote overall well being.
It’s important to be patient and compassionate to yourself as you work towards healing.
When we experience a trigger it can feel like we are feeling intensive emotions that we are not equipped to handle. One way to approach triggers as an opportunity to healing is to use them as a signal that there is more work to be done. By facing our triggers we can begin to heal and more forward from our trauma. This process can ultimately lead to greater self awareness and healing. Ilene Smith also discusses how people who have been through traumatic situations may trigger other people causing them to attack them or react with adversity towards them. In this case Smith suggests communicating clearly, which involves using I-statements and making requests in a respectful and non-threatening manner. Paying attention to other people’s feelings without judgment is also important.
Setting boundaries is very important as well as communicating them in a respectful and assertive manner.
It’s important to be patient and compassionate with yourself while you want in the process of trauma healing. Building a supportive network can help you feel more grounded and connected even during challenging times.
How to Be Completely Unbothered
Remember that being unbothered doesn’t mean that you will not be experiencing challenging emotions, instead it’s important to manage them in a resilient way. Feeling tired can often make you more prone to feeling triggered. Tacking a nap and practicing self care, such as a bath, reading and book or listening to music can help you feel more grounded.
If you know that you’re more productive in the morning, for example, you can schedule the most important activities during that time. Use grounding techniques such as deep breathing can help you regulate emotions even when you’re feeling tired. If you find that you’re consistently struggling to handle triggers it can help to seek professional support. You might be able to resolve most of your triggers by yourself, but as a general rule, if you’re getting triggered about the same thing for more than six months, it might be the case that you need the help of a therapist.