How to Calm Yourself Down After You've Been Triggered

“Triggered” is one of the biggest words that people misuse. It has been turned into a joke, and is used against people that become easily upset over things. Typically, internet bullies use it to make fun of people that react against the hurtful, hateful things they say. However, people don’t understand that being triggered is a very real thing that happens to people, and that triggers result from something incredibly traumatic that happened in the past.


 

Many of us have triggers that cause us to cry, break down, and have panic attacks or flashbacks. While we can’t really control where or when we encounter these triggers, we can make sure that we are prepared for the next time it happens. This blog post will go over 4 steps to try that will calm you down after you experience something triggering.

 

Tracking

Focus on how your body feels. What parts of your body are experiencing negative feelings? Describe them in words. Now what parts of your body are experiencing positive feelings, neutral feelings, or simply less severe feelings? Describe them in words. Hot, sweaty, shaking, numb, calm, etc. Switch back and forth between parts of your body that are having negative feelings and the parts that feel positive, neutral, or less severe. As you calm down, more of your body will feel neutral or positive. This also puts you in the present moment.


 

Resourcing

Think of a place, time, person, or thing that makes you feel happy or at ease. It’s good to write these down – they are your resources. They take your focus off the trigger and put your mind in a better place when you’re feeling anxious or worked up, or even if you’re feeling depressive, numb emotions.


 

Grounding

Pay attention to what your body is in contact with. This can be done laying down, sitting, standing, or even walking. Notice your breathing, heart rate, and muscle relaxation. Focus on body parts as they go from tensed to relaxed. This puts you in the present moment and can calm you down.

 

Shift and Stay

Shift your attention away from the trigger and focus on one or more of the points listed above – track how your body feels, think of your resources, or ground your body. Stay there until you feel calm and normal again.

 

These tips come from the iChill app, a mobile app you can take with you wherever and whenever you come across a trigger and need help calming down. The app walks you through each of these steps and will have you feeling better within minutes.


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