If you’re recovering from trauma or are struggling with your mental health in general, chances are that emotional triggers are part of your experience. Learning to manage these triggers can help you achieve peace of mind while caring for your mental and behavioral health. Here, we'll explore tips for handling your triggers for a happier, healthier life.
How to Properly Handle Your Triggers
First, let's identify what, exactly, a trigger is so you're prepared in the event of facing one. A "trigger" is a sight, sound, memory, or event that leads to a strong emotional reaction, often linked to a past trauma or otherwise painful or stressful experience. Triggers can occur in even the most innocuous of environments, and once one of these stimuli is activated, you may feel the "fight or flight" response as a way to cope.
Coping is made easier when you learn how to identify triggers, as well as how to face them in the moment. Below are helpful tips for achieving just that.
Name Your Triggers
The first step in handling your triggers is knowing what they are. Work with your therapist or be diligent on your own about comparing past experiences to spot patterns in your emotional reactions. For example, if you’ve experienced abuse in your past, you might become highly anxious or shut down whenever someone expresses frustration to you, particularly in a louder-than-usual tone. People who experienced trauma might also have situational triggers like sudden or loud noises and large crowds. Knowing these triggers will allow you to name them, and in naming them you are better prepared to understand your body's reaction and overcome reactions to a trigger.
Learn Your Body’s Signs
What happens in your body when you experience a trigger? If you’re faced with a triggering situation, you might notice your heart racing and breath becoming shallower. You might also feel your muscles tensing up, indicating feelings of anger or stress. These physical signs can be your first clues that it’s time to take action and calm your mind.
Use a Calming Technique
Whether you've learned about grounding techniques in therapy or researched ways to handle triggers on your own, grounding yourself is important when faced with a trigger. When you feel triggered, it may be easy to fall into an unhealthy coping mechanism like substance abuse, isolation, or bursts of anger. However, these will only worsen your emotional state.
A calming technique can help you redirect your emotions. Typically, the best first step is to take some space. Once you’ve removed yourself from the trigger, try focusing on your breathing - deep breath in for three counts, release for three counts, and repeat as needed until you feel calmer. Repeating a mantra like “this will pass” or "I am stronger than my trauma" can also center you in the moment and remind you that you, not the trigger, are in control of your emotions.
Set Boundaries
You can’t always avoid your triggers, but simple boundaries can help you prioritize your behavioral health. Start by naming your triggers so you can better identify not only what they are, but when you might experience them. Then, set the appropriate boundaries to reduce the chances of experiencing a triggering situation. These boundaries might include avoiding certain places, taking space from friends who don’t respect your emotional needs, and setting aside time for self-care. Healthy boundaries ensure that you have the emotional strength you need to continue your healing journey.
Talk to a Trusted Friend
Having advocates within your close circle is key when coping with your trauma. If possible, talk to a trusted friend or loved one about your triggers. This way, you can call them or pull them aside when you find yourself in a triggering situation. Be sure to tell them your coping tools, so they can redirect your attention and help you calm down in a difficult moment.
See Your Therapist
Individual therapy appointments are a critical tool for identifying and managing your triggers. Be sure to see your therapist regularly to discuss your challenges and progress. They will be there to offer guidance and help you process your trauma, all with your holistic care in mind.
SOL Mental Health Can Help You Manage Triggers after Trauma
Handling your personal triggers is key to emotional growth, and the team at SOL Mental Health is here to support you on your journey. We’ve designed our behavioral healthcare services to focus on the holistic well-being of our patients. Our clinicians offer individual therapy, psychiatry services, health coaching, and psychological testing among our selection of holistic behavioral health offerings with several locations in Colorado, Maryland, New York, and Texas. Contact us today to schedule a consultation with one of our providers.
Does My Insurance Cover a Therapist at SOL Mental Health?
SOL Mental Health is partnered with several insurance providers to make our services more accessible to you. You can verify your insurance through our website before scheduling an appointment.
