Emotional Resilience: 10 Powerful Strategies for Coping with Triggers and Past Trauma
Emotional triggers are a common part of the human experience, and they can catch us off guard, leaving us feeling overwhelmed and anxious. In this blog post, we will explore 10 powerful techniques to help you calm yourself after experiencing an emotional trigger. These strategies can be particularly beneficial if you're dealing with past traumas or simply looking for ways to manage your emotional reactions more effectively.
Ten methods to heal after an emotional trigger:
1. Calm Your Sympathetic Nervous System: When we're emotionally triggered, our sympathetic nervous system goes into overdrive, leading to feelings of stress and anxiety. To counteract this, consider activities like going for a walk, practicing square breathing, or diaphragmatic breathing. Additionally, placing your palms up on your lap can help activate your parasympathetic nervous system, promoting a sense of calm.
2. Embrace Mindfulness: Mindfulness involves observing your thoughts, feelings, and bodily sensations without judgment. When triggered, take a moment to reflect on what you're experiencing internally. Pay attention to how your body feels, your emotions, and your thoughts. This self-awareness can help you regain control over your reactions.
3. Utilize Grounding Techniques: Grounding techniques help you reconnect with the present moment. Use your senses to ground yourself by noticing what you see, hear, smell, and feel around you. Splashing cold and warm water on your face can also help bring you back to the present and provide relief from emotional turmoil.
4. Create Safety with Inner Child Work: Internal Family Systems (IFS) therapy and inner child work involve addressing past traumas by comforting your inner child. Imagine a younger version of yourself and offer words of reassurance and protection. This self-compassionate practice can be incredibly comforting and healing.
5. Reflect and Validate Your Emotions: Journaling is an excellent way to reflect on your emotional triggers and validate your feelings. Write about your emotional reactions, the triggers, and any past traumas that might be connected. Recognize that your feelings are valid and that you have the right to feel the way you do.
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6. Give Yourself Time with the 48 Hour Rule: Understand that it may take time to calm down after an emotional trigger. The "48-hour rule" suggests that it typically takes about 48 hours to return to a sense of normalcy after a significant emotional event. Be patient with yourself during this process.
7. Evaluate Boundaries: If another person's actions or words triggered your emotions, consider evaluating the boundaries in that relationship. Determine if you need to set firmer boundaries or even distance yourself from toxic individuals who consistently trigger you.
8. Beware of Projection: Take a moment to examine whether you might be projecting your past traumas onto others. Sometimes, our emotional reactions are disproportionately influenced by our past experiences rather than the present situation. Self-awareness in this regard can lead to healthier interactions.
9. Manage Emotional Triggers in the Moment: In situations where you can't immediately leave or disengage from an emotional trigger, try asking the highly triggered part of yourself to step back. Allow a more composed and resilient part of yourself to handle the situation. You can also use a physical sensation, like a gentle pinch, to remind yourself to stay calm and centered.
10. Seek Professional Support: If emotional triggers are a recurring challenge in your life, especially due to past trauma, consider seeking the help of a trauma-informed therapist. These professionals are trained in various therapeutic techniques, such as Internal Family Systems (IFS) therapy, EMDR, and somatic therapy, which can be highly effective in addressing and healing trauma.
Emotional triggers are a natural part of life, but with the right strategies, you can learn to manage them effectively. The ten techniques outlined in this blog post provide valuable tools to help you regain control over your emotions and find greater peace and stability in challenging moments. Remember, seeking professional support when needed is a sign of strength and self-care, so don't hesitate to reach out if emotional triggers are causing significant distress in your life.
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