Recognizing your triggers is the first step in learning to manage them. If a situation prompts an uncomfortable or unhelpful feeling, the first step is to take a moment to yourself. Sometimes, big triggers may cause your brain to go offline and make it difficult for you to think straight. This doesn't mean your brain is broken, this is exactly how your brain is supposed to work when it feels unsafe. The problem with triggers is that they can trick your brain into thinking that you are not safe, whether you are or not. You might experience a Fight/Flight/Freeze Response or a Trauma Response.
When triggered, mindfully focus on your current situation. If you are safe, remind yourself that you are safe and neutralize your feelings by doing grounding activities. These activities can help you think clearly about what is happening in the present moment. Try to identify the emotions or feelings that you were experiencing because of the trigger.
After identifying the feeling and grounding yourself, empower yourself to work through your feelings by making a plan for what you will do if you encounter that trigger again. Your plan might include:
As you observe your reactions and feelings about various situations you may recognize a pattern. You may find certain situations consistently cause big reactions, if these situations are within your control to avoid, consider if this would be a healthy option for you.
You may not always be able to prevent being triggered because the situations can be unpredictable. Sometimes the big emotions resulting from triggers may surprise you and be unmanageable, which could result in you reacting in ways you don't want to act. If you are worried about your ability to control your reactions, please talk to a trusted adult.
Understanding your triggers, observing your reactions, and planning for times when you might experience big emotions will help allow you to maintain self-control so you can be the person you want to be.
