Whenever I experience a trauma trigger, I become irritable, cranky, and anxious. Coping with a trigger is difficult. It’s as if I am re-traumatized. I would love to avoid being triggered, but the problem is that I don’t usually know what will trigger me. So, how can I cope with what I can’t foresee?
The National Association of Mental Illness (NAMI) defines a trigger as “an action or situation that can lead to an adverse emotional reaction. In the context of mental illness, referring to triggers usually means something that has brought on or worsened symptoms.” A trigger restimulates the original trauma. Trauma is the Greek word for wound.
The first key to coping with triggers is to understand why they occur. The amygdala is the almond-shaped danger detector in the brain. After experiencing trauma, the amygdala becomes extra sensitive and may read neutral situations as dangerous. This creates hypervigilance. It also stores original traumas and fear reactions. It can silence our rational minds. When that happens, we turn to our unhealthy but familiar coping techniques.
The prefrontal cortex (PFC) comprises over 10 percent of the brain’s volume. It is best known for its role in executive functions, including decision-making, problem-solving, and self-control. The PFC temporarily disables when we are triggered, and the amygdala and limbic system, the area of the brain responsible for emotional and behavioral responses, take over. We feel a trigger in our bodies.
“We can reprogram our neurological pathways to change our self-defeating patterns.” David Richo, psychologist and author
We can rewire our brains, and one way is with positive thoughts. In Philippians 4:8, the Apostle Paul says, in one of his books. “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
Mindfulness is “an essential tool,” according to Richo, for reducing triggers and handling the ones we experience. Mindfulness helps us locate the pause between a trigger and a reaction. I highly recommend the Balance app for practicing mindfulness meditation. Whatever stage you are in as a meditator (beginning, intermediate, or advanced), Balance will benefit you. And no, the app is not sponsoring me.
There is a practice you can use daily to help yourself when you are triggered. Observe your thoughts. I like to do this by spending time every day in silent meditation. I use my breath as the focus. When I lose focus and thoughts come, I bring my attention back. I learn much about my thoughts as I practice this meditation. Part of observing and describing is not attaching. Thoughts are neither positive nor negative. They are just thoughts. In DBT, thoughts are either effective or ineffective.
Write down how you feel so you can determine exactly what triggers you. Writing down how you feel, what you experience before and after triggers, and even what you are grateful for helps you not only cope with triggers but will help you prepare for your day. I highly recommend beginning a journaling practice if you do not already have one.
Know that triggers pass. Triggers will not last. April is almost over. My two triggering anniversaries are now behind me. I am still dealing with the lingering effects of the triggers, but the worst is behind me. Nothing lasts forever. That sounds like shallow advice, but when you are in the midst of a trigger and perhaps experiencing a panic attack, repeating that to yourself can stop the panic attack.
How do you cope with triggers? Leave a comment and let me know.
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