Triggers are reminders that can bring back difficult feelings or memories. It’s important to have strategies in place to help you cope when triggers arise.

Here are some techniques that can help you to navigate these moments

Identify Your Triggers

Take some time to recognise what specific things or situations trigger difficult emotions or memories for you. This self-awareness is an important step towards managing them.

1. Breathing Exercises
   Deep, mindful breathing can help ground you when faced with a trigger. Try inhaling deeply for a count of four, holding for four counts, and exhaling for four counts. This can help calm your nervous system.
2. Self-Compassion
   Remind yourself that it’s okay to feel triggered. Be kind and gentle with yourself. Acknowledge your feelings without judgment.
3. Use Your Senses
   Engage your senses to reconnect with the present moment. Focus on things you can see, hear, touch, smell, and taste. This can help shift your attention away from the trigger.
4. Positive Affirmations
   Have affirmations ready that remind you of your strength and resilience. Repeat these to yourself when you feel triggered.
5. Grounding Objects
   Carry a small object with you that you can touch or hold when you feel triggered. This can serve as a physical reminder of safety and strength.
6. Create a Safe Space
   Identify a physical space where you feel secure. This could be a room in your home or a specific spot outdoors. Visit this space when you need to feel grounded.
7. Distract Yourself
   Engage in activities that capture your attention and focus. This could be reading, drawing, listening to music, or any hobby you enjoy.
8. Connect with Support
   Reach out to someone you trust when you’re feeling triggered. They can provide comfort, reassurance, and understanding.
9. Set Boundaries
   Give yourself permission to say no to situations or conversations that you know might be triggering. Prioritise your well-being.
10. Changing Thinking Patterns
    It’s common to experience various thoughts after a traumatic event like a sexual assault. These thoughts can range from negative to neutral to positive.

Helpful Thinking Styles

1. Balanced Perspective
   Challenge the negative mental filter by acknowledging both positive and negative aspects of a situation. Avoid fixating solely on the negative.
2. Question Assumptions
   Instead of jumping to conclusions about what others might think, ask them or seek clarification. Avoid predicting negative outcomes without evidence.
3. Realistic Reflection
   Understand that hindsight bias isn’t accurate. You couldn’t have predicted the assault, and blaming yourself is unhelpful.
4. Avoid Catastrophising
   Counteract catastrophic thoughts by considering more realistic scenarios. Most often, things are not as dire as they seem.
5. Individual Accountability
   Avoid over-generalising. Recognise that one person’s actions don’t represent an entire group. Not all people are dangerous, and you are not responsible for someone else’s actions.

Remember, these are tools to help you shift toward more empowering thinking patterns. It’s natural to have a mix of thoughts, but consciously working on positive and balanced perspectives can help to your healing process. You are resilient, and your thoughts can empower you to move forward.

The post Trigger Techniques was created by First Light.