Recognizing, Understanding, and Coping with your Triggers
Triggers are subtle yet sometimes strong things that spark negative emotions within us. They can be events or conversations that have the power to set off emotional responses within us and cause us to be dysregulated (aka upset). Common triggers I see in myself and my clients seem to happen when seeing someone angry and/or upset, being criticized, feeling controlled, feeling powerless, someone very upset, crying etc. Sometimes we don’t even know why we feel upset and the response can feel out of proportion to the event. We can lose access to the rational part of our brain as we go into fight or flight mode.
It is part of the normal human experience to get triggered. These triggers are often connected to past experiences we have had, particularly distressing ones and it opens a core wound we may still have. Recognizing and learning how to cope when you're being triggered is vital for emotional well-being.
Coping with triggers is a multi-step process that involves Self-Awareness: The first step is acknowledging when a trigger is at play. Understand that you are really experiencing the past in the present moment and this is why your body and mind's reaction may feel intense in proportion to what's happened. Sometimes we react like a child when this happens and we revert back to the time in our life when this unhealed wound occurred.
I encourage clients to get curious about their triggers, what's happening to them and why this might be. Slow down and recognize the lack of access to the rational part of your brain and see the need and benefit to using Breathing and Grounding Techniques. This helps to regulate your nervous system and reduce physical reactions so you are able to respond appropriately rather than as a result of being triggered. Practice self soothing until you know you are back in your wise rational mind.
If you need help recognizing, understanding or coping with your triggers we can help.
~ Laura, Clinical Therapist
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