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Monday, July 25, 2016

7 Tips on Reducing Effects of Emotional Triggers






The Trigger Experience

Every time you go through the following experiences rapid heartbeat, your heart beating out of your chest, sweating in every part of your body, cold hands and feet but hot body core, unusual smells for no reason, tightening of your throat, dry mouth and unable to say anything, physically frozen unable and unable to do anything, constriction of the your visual field, quick onset of fear or terror for no apparent reason, emotional numbness, confusion, loss of the ability to focus, loss of the ability to concentrate, dissociating in and out, intense anxiety as though something is going to happen, hypervigilant, hyper responsive, hyper emotional and hypersensitive as well as a rapid onset of irritability it may not be symptoms of a panic attack at all but rather the triggering response signal of forthcoming flashback.

If you are honest with yourself and review all the aforementioned reactions, you will see that you are really experiencing a subconscious trigger response of a flashback rather than going through a panic attack.

Unfortunately the diagnosis of a "panic attack" seems to have become a knee jerk catch-all diagnosis made by professionals who are unaccustomed of Post-traumatic Stress symptoms and how PTSD mirrors many other diagnoses.

Definition of Trigger

A trigger is anything that arouses your senses and sets off mental, emotional, or behavioral cues and activates memories of a past hurtful, painful abusive or traumatic situation. Triggers a particular to situations you have experienced. 

Triggers are connections between your conscious mind and the specific memories you have stored that have not been processed. Triggers revert you back to the emotions, behaviors, thoughts, physical sensations and reactions causing you to experience the memory the triggers are connected to and make you feel as though the experience is happening all over again.

Types of Triggers

Triggers set off a recollection of a memory or flashback which transports you back to the event of her/his original trauma. Triggers are very personal; different things trigger different people.

A trigger can be a: 

Date 
Emotional 
Environmental 
Mental 
Physical 
Relationship 
Muscle constriction 
Negative self-talk
Seeing something on TV
Situational 
Smell
Specific locations
Stress
Taste
Touch
Visual 
Verbal 

Methods for Coping with Triggers

Now, the best way of coping with triggers is to avoid them altogether. However, this is almost impossible to do. Why? Well, you cannot really avoid your thoughts, emotions, and bodily sensations. Much of these are out of our control. In regard to external triggers, we can take some steps to manage our environment (for example, not going to certain places that we know will trigger us), but we cannot control everything that happens to us. For example, you might inadvertently come into contact with a news story or conversation that reminds you of your traumatic event.
Because we often cannot avoid triggers, it is important to learn ways of coping with triggers. Effective, healthy coping strategies for lessening the impact of triggers include:

Mindfulness
Relaxation
Self-soothing
Identify and monitor triggers by making a list
Increase positive emotions through positive activities
Journaling
Intuitive techniques
Expressive writing
Muscle relaxation techniques
Social support
Intuitive breathing

Quick Tips Solutions 

Sometimes triggers are outside of your control and impossible to avoid. When that happens, though, there are some things that you can do to lessen the anxiety, disappointing, over-expecting, and negative thoughts and reactions that follow. 




7 Tips to calm Triggers

Some tips which may work for you are to reduce the effect of a trigger:

Being mindful: 

Making yourself aware of where you are, in the present moment, and knowing that in that moment you are alright and can work to alleviate the anxiety and fear that has been triggered. 
You’re so busy focusing on daily situations that you forget to enjoy what is happening right now as they come. You sometimes become trapped in the confines of the day-to-day activities that you forget to be grateful for the beauty of life and the little things.
Being more mindful helps remind you that all good things come with time. It helped me escape the pressures of my job and embrace my writing without allowing it to consume my life, and it helped remind me to enjoy life again by tapping into the power and enjoyment of the present moment.
Using your recovery support system: 

Talking to someone who understands your PTSD and is supportive in your recovery, is a way to let go of the effects of being triggered.

Be authentic and honest with yourself: 

Be open with yourself and tell yourself the truth. Identifying the feeling you are having and what is causing them in the moment. Remind yourself you are safe now and not back in the situation as your traumatic event. Becoming aware of your fear and anxiety. Be mindful to know what is real in the moment and what is not so you will react appropriately. Positive self-talk or journaling when you’re triggered by unknown feelings, thoughts or situations can be extremely helpful dealing with triggered memories or flashbacks.

Remind yourself you’re not your triggers:

Whenever a trigger surfaces in your mind, simply identify it as a “trigger” and move on. You’re not your past or negative events you experienced. You’re separate from your triggers and they’re separate from you, so you do not have to respond or react to them.

Go for a nature walk:

Go for a walk and blend into the environment around you. Listen to the sounds, notice the colors of the trees, and bushes as well as the smell of the essence of nature. Nature will reduce the influence and impact of the triggers naturally.

Take a warm bath.

Baths can help you reduce your focus and put you into the moment by allowing you to sense the warmth and sensation of the water. It will take your mind off of the trigger that has surface, and a bath can help disconnect from your past, allow your worries fade away into the heat of the water.

Using intuitive methods: 

Intuitive methods of connecting with your gut use your senses to get yourself back in the present moment through intuitive breathing and intuitive thinking. Use your sense to hold a special object, listen to music you like, smell or taste something with a strong scent or taste, take notice of your environment, count your blessings or hug another to bring yourself back into the moment.

Take Away

Being mindful and intuitive doesn’t have to consume all your time. You can easily use any of these techniques above throughout the day to decrease the impact of your triggers. These tips can also reduce your anxiety and calm your mind. Connect with the moment and the connection will free you from your recollections of the past.

           Coach Bill                                        

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