Triggered

According to the SAMHSA-HRSA Center for Integrated Health Solutions, trauma is described as "an event, series of events, or set of circumstances experienced by an individual as physically or emotionally harmful or life-threatening with lasting adverse effects on the individual’s functioning and mental, physical, social, emotional, or spiritual well-being."

A trigger is a reminder of a persons traumatic experience that causes an emotional response.

Trauma

I believe that most individuals have experienced some type of trauma or traumatic event in their life. There are different levels of trauma. Some examples of are listed below:

• car accident

• domestic violence 

• emotional abuse

• witnessing abuse or violence of any kind

• neglect

• sexual assault

Triggers

When you are triggered your body may shift and automatically switch to the fight, flight or freeze mode. This mode tells our brain, we need to stay safe. It is better to know what your triggers are in order to work through them. Some triggers are obvious, others are subtle. Examples include:

• the "anniversary" dates of losses or trauma

• yelling or loud noises

• specific smells, tastes, sounds

• any object related to the past trauma

• certain people or places

• TV shows, movies or music

Coping

Overall, it is important to take care of your whole self. Make sure you are getting enough sleep, eating a balanced diet, having appropriate social interaction. When you take care of yourself, you can identify your emotions better and take action when necessary. I would encourage anyone who has survived any type of traumatic event to seek counseling. There are various therapeutic approaches a therapist may use and multiple coping techniques to practice. It's worth at try.

Sometimes when triggered, you can lose control of your body, your response or even have a full blown panic attack. It is important to try and remain calm or attempt gain your control back by using grounding, mindfulness or relaxation techniques. (Easier said than done) The method below is one I created and hopefully easy to learn/practice. It can be paired with other techniques or used alone. The acronym is BAARM. Breathe, Acknowledge, Affirm, Refocus, Move.

B: Breathe

Take a few purpose driven, deep breaths. Not just inhaling and exhaling as we do everyday. But take the time to inhale-only through your nose, hold it for a few seconds. Then exhale through your mouth or vice versa. Do this a few times.

A: Acknowledge

Acknowledge what you are feeling and name the emotion-"This is sadness. This is anger," anxiety, fear etc.  A: Affirm

Create a positive affirmation that helps you focus more on the present, not on the past. Ground yourself by repeating one or multiple positive affirmations. "I am safe...I am okay....I can make it through this." R: Refocus

Now that your thoughts are refocused. Hopefully you will gain more control of the situation. M: Move

Move forward. 

Therapy Resources

Individual Therapy

Black Therapists

Blog Resources

http://traumapathways.com/trauma-triggers/

http://centerforanxietydisorders.com/what-is-trauma/

https://www.integration.samhsa.gov/clinical-practice/trauma

*This post should not take the place of seeking professional help.*