What are triggers? Triggers are when we are activated (set you off) it can be emotionally, physically, or mentally. We are often triggered when we have unresolved trauma or unmanaged anxiety. The best way to learn how to manage your triggers is to try different coping skills. After trying several different types of coping skills, you can decide which ones the best for you. There is no one-size-fits-all coping skill for Anxiety or Trauma. What may work for your friend, sister or best friend may not work for you and that is normal. I suggest you practice a coping skill at least for two weeks. And then you could decide if it's working for you or not. I often see people give up after trying a coping skill after one or two times. Here are some tips on how to navigate triggers for anxiety.
1. Notice if there's a pattern on when you are getting triggered. Is it certain days, certain times, certain places? That could give you insight on how to manage this trigger.
2. Ask yourself: what coping skills you have used in the past that has either worked or not worked. This is also a good starting point; for example if you have realized taking a break works, deep breathing calms you down or taking a walk decreases your anxiety. That is a good place to start. At the same time, if you 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 indicated, especially if you have tried coping skills on your own without success. Or if your anxiety is worsening instead of improving.
3. Using a very simple zero to 10 scale tends to 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 you can start noticing the coping skills that help bring down that anxiety. Moreover, once you get comfortable with the zero to 10 scale. You can use it throughout the day, especially in situations that you already know are high trigger situations.
4. Being able to “catch anxiety” before you get to that ten (using 0-10 scale) it’s probably the most effective way to manage triggers. This usually takes time to have this awareness, but the more you do it the easier it gets overtime.
Finally, it is important to seek support, if you have tried several coping skills on your own and have not found any that are working for you. With guidance from a professional you can increase your 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, call 909-206-4613 to schedule your free 15-minute consultation. We are here to help!
