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What are triggers? Triggers are when we are activated (set off) emotionally, physically, or mentally. We can be triggered when unresolved trauma or unmanaged anxiety surfaces. We can learn to manage our triggers by trying different coping skills. After trying several different types of coping skills, we can decide which ones the best for us.
There is no one-size-fits-all coping skill for anxiety or trauma. What may work for a friend or sibling may not work for us, and that is normal. I suggest practicing a coping skill at least for two weeks. And then we could decide if it’s working for us or not. Stay patient and consistent: do not give up after trying a coping skill after one or two times.
Here are some tips on how to navigate triggers for anxiety:
- Notice if there’s a pattern on when we are triggered. Is it certain days, certain times, certain places? That could give us insight on how to manage this trigger.
- Ask oneself: what coping skills have we used in the past that has either worked or not worked. This is also a good starting point; for example if we realized taking a break works, deep breathing calms us down or taking a walk decreases our anxiety, that is a good place to start. At the same time, if we have tried several coping skills and they have not work, it can be a good time to try new ones. Seeking help from a professional could also be helpful, especially if we have tried coping skills on our own without success, or if anxiety is worsening instead of improving.
- Using a simple 0-to-10 scale can be a good starting point in managing triggers. 0 means very low or no anxiety (Zen-like calm) and 10 would be a panic attack. Using this rating scale is helpful because it puts anxiety in perspective, and it can give insight on what to do next to manage it better. Hopefully we can start noticing the coping skills that help bring down that anxiety. Moreover, once we get comfortable with the 0-to-10 scale, we can use it throughout the day, especially in situations that we already know are high-trigger situations.
- Being able to “catch anxiety” before we get to that ten (using 0-10 scale) is an effective way to manage triggers. This usually takes time to develop this awareness, but the more we do it the easier it gets overtime.
Finally, we can seek support, especially if we have tried several coping skills and have not found any that are working. With guidance from a professional, we can practice new coping skills and navigate triggers in more tolerable way. If you are struggling with anxiety or trauma and having difficulty finding the coping skills that work for you, I invite you to call to schedule your free 15-minute consultation with me here.
Image Description: In the instagram post there is a woman holding her head, appears to be in pain or distress, woman wearing pink shirt, closing her eyes photo credit: canva made by @pattymunoztherapy
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