We all get triggered, we all feel emotions we can’t control and this is all OK.
The best thing we can learn is how to be self-aware when we are feeling triggered and what to do when this occurs.
What is a trigger?
A trigger can be absolutely anything from memories, experiences, events or people from our past that sparks an intense emotional reaction within ourselves. When you get triggered the brain sparks up and emotions flood you.
You can be feeling amazing, going about life and then all of a sudden you feel triggered by something you see, smell, sense or experience. You could be scrolling social media and see something and next minute your whole body is flooded with deep emotion.
You could feel anxious, panic, overwhelmed, sad and uncomfortable. You may see flashbacks of the negative experience flashing through your mind. You might feel that deep pit in your stomach turn.
What to do in the moment you feel triggered?
In the moment of feeling triggered we can react, go on the defensive and let ourselves go wild. This will make us feel even worst and in a negative, dwelling state for quiet sometime. Instead I have a simple process for in the moment when I feel triggered.
- STOP – Say to yourself – “In this moment I am feeling triggered, I acknowledge the trigger and its existence.
- PAUSE – Take three deep breaths
- Be PRESENT – Ask yourself – “Am I responding to the NOW or PAST?”
- MOVE forward with your day
By taking a few moments to stop, pause and be present, we are able to acknowledge we are being triggered and not allow ourselves to “go wild” or “go off the deep end”. We can move forward with our day.
Later on I like to unpack my trigger, especially if its something that hasn’t triggered me before. This way when it happens again I am more self-aware of what is occuring.
How to unpack your triggers?
I like to find a quiet space, make a hot cuppa and grab out my journal.
Firstly I FEEL into the trigger and sit with it. I personally like to mediate for a few minutes, shut my eyes and let arise whatever comes up. I like to really FEEL into whatever emotions come up and really LISTEN to whats triggering me.
I then UNPACK it, I journal everything, my feelings, thoughts and anything else that raises. Ask yourself;
- What is the trigger?
- How does this make me feel?
- Is this trigger responding to the present or past?
Once you have UNPACKED your trigger and you are fully aware it is a reaction to the past and not the present, you can MOVE forward. Next time this trigger occurs, you will be more self aware of what is happening and be able to STOP, PAUSE, be PRESENT and MOVE forward very quickly.
Always remember we all have triggers, we are all human.
Be proud of yourself everytime you identify a trigger. Never be hard on yourself if you react negatively in the moment of a trigger. It takes time and self awareness to acknowledge our triggers and unpack them.
I would love to hear from you all, dm me or if you would like to share please tag Best Life Babez Instagram.