Stop Getting Triggered

In Today's Email:

• Stop Getting Triggered: How to cope with being triggered…

• Crystal Of The Day: See below…

• Thought of the day: Discover below...

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TODAY'S LEARNING
Stop Getting Triggered

An emotional trigger is anything - including places, experiences, or interactions - that sparks an intense emotional reaction, regardless of your current mood.

Frequently, our triggers unintentionally bring up painful or traumatic memories. Growing up meant that we would inevitably face grief or suffering that we were unable to recognize or appropriately handle at the time. As a result, events that bring back these unpleasant memories often set us off in adulthood.

When we experience a trigger our body kicks off a complex process of self-protection that readies us for three possible actions: fight, flight or freeze. Stress hormones like cortisol and adrenaline surges flow through our bodies and brains.

We frequently lose contact with our healthy coping mechanisms once these stress hormones are produced, and we end up reacting rather than responding.

How to Identify Your Emotional Triggers

1. Notice the Internal Shift

It's not always simple to identify the trigger. Our heightened emotions and dysregulated nervous system can make it difficult to pinpoint what exactly stimulated such a strong response. Look back and attempt to pinpoint the exact moment when you transitioned from "okay" to "not okay" in order to determine your trigger. What offended you? a remark from your manager? An item from the news? From a friend, via text?⠀⠀⠀

2. Name Your Feelings

The next action is to take note of your feelings during the trigger. Were you depressed, nervous, afraid, or furious? Observing the sensations in our bodies is one method to develop attunement to our feelings. A lot of emotional experiences originate in the body and then come to mind.

3. Understand the Trigger

Consider the following questions to help you identify the underlying causes of your triggers:

When, in my life, have I experienced something like this before?

What does it remind me of? Are the feelings familiar?

What thoughts come with the emotions?

Is there a specific event from my childhood that stirred up similar emotions?

Recognizing your triggers is a sensitive skill that requires practice and is sometimes best accomplished with a therapist's assistance. It's critical to treat yourself with kindness and patience; if you approach your triggers with curiosity and self-compassion rather than condemnation, they will be simpler to identify.

How to Self-Regulate When You’re Triggered

1. A Deep Sigh

Take a moment to relax your body by slowing down and breathing when you feel like your emotions are going to go on a roller coaster. Your body-brain naturally releases stress and resets your neurological system when you take a deep breath. The vagus nerve, which is responsible for sending signals from the brain to the body, signals us to "switch off" the sympathetic nervous system (fight or flight) and "switch on" the parasympathetic nervous system (rest and digest) when we exhale for a longer period of time than we inhale.

2. Take a Breather

It might be challenging to remain objective when we are upset, so keep in mind that it's acceptable to take a brief break to allow yourself to collect yourself. You can move away from your computer, end a discussion, or put down your phone. Whatever it takes to refocus and regain equilibrium.

3. Go on a ‘mindful walk’

If it feels safe to get your body moving, try going for a short mindful walk. All you have to do is pay attention to the sights, sounds, and sensations that come with each step while you walk. If your mind stray, softly bring it back to each step while keeping your breathing in mind. Walking mindfully is a wonderful method to decelerate and concentrate on the here and now. It's also a great skill to use when we're feeling overwhelmed.

4. Journalling

Giving our thoughts a home can be helpful since when we're stimulated, they can run wild in our minds. Writing in a journal can help us make sense of our thoughts and feelings and let go of bottled up emotions. Journaling can be done in any way you like; just write whatever comes to mind!

5. Accept Your Feelings

It's true that you have to feel something in order to heal it, so practice self-compassion and try not to pass judgment on your emotions. Remind yourself that having strong reactions to things is okay and extend empathy and compassion to yourself for any unpleasant feelings you may experience. Our triggers frequently present us with a chance to grieve further or address unresolved issues from the past.

DEAL OF THE DAY
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CRYSTAL OF THE DAY

POSITIVE NEWS OF THE DAY

Mom Designs Stunning Dress Made of 210 Fresh Flowers Combining Her Love of Art and Gardening

THOUGHT OF THE DAY

Your mind is a magnet. If you think of blessings, you attract blessings, and if you think of problems you attract problems. Always cultivate good thoughts and remain positive.

MEME