What to do when you are triggered
Are you triggered?
Have you been triggered recently?
What can you do?
Pause. Do not react, do not act back “in kind”.
What did you do?
So… then… do something right away to sooth yourself. AND, if you can, remove yourself from the situation.
Soothing techniques include deep breathing, taking a break to remove yourself from the situation, and engaging in grounding exercises like the 5-4-3-2-1 method to regulate your nervous system. You can come to me for more ideas on other ways to do this but a few mre ideas are mentioned below.
Then, pay attention to what you are feeling in your emotions and bodily feelings.
Acknowledge your emotions without judgment and practice self-care.
Here are some immediate Coping Strategies (The "Pause")
Pause & Breathe: Slow down your heart rate by focusing on breath. Try box breathing (inhale 4, hold 4, exhale 4, hold 4) or long, steady exhales.
Step Away: Leave the room or pause the conversation, if you can, to prevent responding with high emotions.
Ground Yourself: Use the 5-4-3-2-1 method (5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste) to connect with the present moment.
Physical Release: Shake out your limbs, go for a quick walk, or use an ice pack to cool down your nervous system.
When you are ready you can then process what happened:
Processing the Trigger
Identify Sensations: Notice where the emotion is in your body (e.g., tight chest, clenched jaw).
Label the Feeling: Acknowledge "I am feeling triggered" without judgment.
Also, is there a pattern to be noticed? Maybe this is something to work on later with a therapist or supervisor.
Journaling: Write down your feelings to understand the underlying cause.
Self-Talk: Use calming mantras like "I can handle this" or "I am safe".
Finally, when you are ready, seek help and start to change the situation. Do not do this alone!
Long-Term Management
Seek Support: Work with a therapist, particularly those trained in EMDR or trauma, to understand and heal from the root cause of the trigger. This is not something for a coach or even a supervisor.
Set Boundaries: Identify what causes triggers and communicate your boundaries to others. This could be something for a supervisor,
Build a Routine: Practice mindfulness or meditation to increase self-awareness and manage stress over time. This is something for coaching and supervision.
Whether it is now or later, seek help and do not go this journey alone. If you need to find a trusted therapist I can recommend, or if you want to work with me as a certified coach and supervisor, you can contact me.
