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I think this is definitely worth a read. I have to share a transparent moment with you, “In What to Do in the Middle of a Trigger. “
You must understand that a trigger is a reminder of the past and not of the present although you may feel overwhelmed, sad, experience pain and/or struggle with anxiety and fear.
A truth I’d like to let you know is Yes, I’m a Trauma Recovery Coach but that does not exempt me from dealing with triggers and nor do I have it all under control but what I do have in the moment of a trigger is a Self-Care Plan that helps me to process what I’m feeling and follow steps needed to help me back to a place of calmness and reality.
This week I was faced with some fear that had me a little uneasy. It was morning and I walked into my office, sat down at my desk and began to go through my emails and noticed a calendar invite with the subject “Contract.” No other details or information provided. I work by day as an HR Associate and my position is contract to permanent. Now you know what that means, your employer can let you go at any time for any reason. So, here’s the catch…. this is where the trigger happened for me. For the rest of the day I was stressed and a little anxious, I couldn’t focus because thoughts were flooding my mind; What if my contract is going end? Maybe I should look for another job? I wonder what my manager is going to say. ? If you have ever experienced any trauma, I know you can attest to these lures of emotions.
An hour before my meeting, I had to Stop, Breathe and Revisit my personal self-care plan I put in place to help me cope!
In the Moment of a Trigger you must:
- STOP – What you are doing, who you are interacting with or what you are thinking
- BREATHE – 4 7 8 (exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose and do a mental count four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight) to regain emotional control
- REVISIT – I have a Self-Care Plan in place with adaptive and self-soothing next steps that are my go-to. For those of you that do not have that in place, simple quick resources can help you with a trigger; squeezing a stress ball, trauma recovery meditation music, trauma grounding exercise or a run to app on your phone – “What’s Up? – A Mental Health App” is a really explorative app.
What is a Self-Care Plan?
A self-care plan helps to enhance your health and well-being, manage your stress, identify trigger points as well as support and maintain your goals of recovery and wellness.
Below are reasons that a Self-Care Plan is a must for Trauma Survivors!
- A Self-Care Plan helps align and stabilize you’re overall mental health
- A Self-Care Plan helps to center the body from burnout, exhaustion, decreased focus and lack of motivation
- A Self-Care Plan helps to rid the soul of pent up emotions, stresses and allows you to come into connection with yourself
This is just to name a few but there are so many positives to having this resourceful tool.
Does it seem as if you’re in a trauma cycle and can’t seem to get relief? I would love to help you work through some of your challenges and help you to create your own self-care plan as a benefit towards your goals of healing and wholeness. If this Is something that interest you, book a session with me or share this with someone that can gain from these tools. Book your session here ?? https://IOGTraumaRecovery.as.me/IOGSelfCarePlanSession
Here’s to moving from Trauma to Triumph, Fear to Faith and Brokenness to Strength.
CEO & Founder – IOG