Everyone has triggers that spark memories from their past. But while most people can easily get past this, for those with post-traumatic stress disorder (PTSD), it’s not that easy. In what concerns the latter, triggers remind them or make them relive their past trauma. This can make life unbearable, particularly since these triggers seem to come out of nowhere. But this is not exactly true, and you can find ways to cope with these situations. Of course, the first step is recognizing that you have PTSD. Once you are fully aware of the issue at hand, you can start identifying your triggers and learn how to manage them. Here are some powerful strategies for overcoming trauma triggers that you can try.
No. 1 Understand what constitutes a trigger
To overcome trauma triggers, you need to identify them first. However, this can be hard to accomplish since triggers are unique to each person. Therefore, you need to understand what constitutes a trigger. More precisely, there are two types of triggers:
- Internal triggers include emotions, memories, thoughts, and sensations that generate an immediate reaction as a result of your past trauma. For instance, feeling abandoned, vulnerable, angry, or anxious can easily trigger you. And the same goes for feeling muscle tension, pain, or your heart racing.
- External triggers include people, places, and situations that trigger you. For example, you might see someone on the street who resembles someone who played a certain role in your trauma. Or you might hear something on the news or watch a movie scene that sparks your trauma memory. Plus, even certain smells and sounds can constitute trauma triggers.
No. 2 Identify your trauma triggers
Now that you know what to look for, it’s time to identify your unique triggers. Some might be very obvious, while others might be more subtle. For example, it’s not surprising for a movie scene that depicts a traumatic experience similar to yours to trigger you. But you should focus on the ones that take you by surprise.
So, whenever you get triggered, write down where you were, the situation you were in, what you felt and what was going through your head. This will enable you to be more prepared next time it happens. While you can do this on your own, you can also seek help from a therapist.
No. 3 One of the most powerful strategies for overcoming trauma triggers is to not avoid them
It can be tempting to avoid trauma triggers once you identify them. But this is not a solution. It just means that your triggers will control your life and limit your experiences. The idea is to learn how to overcome them so that you can live life to its fullest.
Furthermore, avoidance can make matters even worse. Specifically, it can cause you to experience negative emotions and thoughts more frequently and intensely when you least expect it. Thus, you must acknowledge your emotions to get through the hard times in your life. Don’t suppress anything; just let yourself feel everything. This will help you heal.
No. 4 Have a good support system in place
When times are tough, it’s important to have a good support system in place. More precisely, you need people that you can call whenever your response to a trigger feels overwhelming. These people don’t even need to give you advice or solutions; it’s enough for them to listen and let you vent.
Your support system can include family members, close friends, and people with PTSD. You can easily find PTSD communities online or search for local support groups. Talking and listening to people who are going through the same thing as you can be very helpful. You can learn a lot about how to overcome trauma triggers from them.
One of the most powerful strategies for overcoming trauma triggers is having a good support system.
No. 5 Identify coping activities that work for you
One of the most powerful strategies for overcoming trauma triggers is to identify the coping activities that work for you. Just like triggers are unique to each individual, so are the activities that work. Thus, you should try various activities until you find those that help you cope.
For example, you can try expressive writing, which might help you process your thoughts and feelings better. At the same time, somatic meditation and mindfulness have proven useful for trauma treatment. These activities help you relax and focus on the present rather than relive your past trauma. Even finding a new hobby can have the same results. Plus, if your triggers take you by surprise, you can try some breathing exercises.
Find activities that relax and focus you on the present, like meditation.
No. 6 Make healthy life choices
Trauma triggers can affect you both physically and mentally. As a result, many people with PTSD also struggle with anxiety and depression. The problem is that when those negative thoughts and feelings become unbearable, you might be tempted to look for a quick fix. But there is no such thing.
Those so-called quick fixes usually include overeating, oversleeping, and alcohol and drug use. All of these are extremely harmful to your physical and mental health. Therefore, you should focus on making healthy life choices. These include maintaining a healthy diet, getting a good night’s sleep, and exercising.
Focus on making healthy life choices like eating right rather than falling into the trap of harmful quick fixes.
No. 7 Seek professional help
Unfortunately, PTSD doesn’t simply go away. You need a lot of counseling and therapy to learn how to live with your trauma. Even once you get over the hard part, triggers can creep in when you least expect them. Therefore, you should always seek professional help when needed.
Moreover, as previously mentioned, some people turn to alcohol and drug use in an attempt to manage their triggers. This is extremely dangerous because it often leads to addiction. Nevertheless, if you do fall into this trap, know that help is available. You can go to rehab and enroll in aftercare programs.
You should also know that health insurances often cover the costs of treatment. However, you should contact your insurance company to find out for sure. For example, Humana insurance usually covers rehab, but this only applies to specific insurance plans. So, if you don’t have the right insurance plan, you should explore your options.
Conclusion
It’s hard to live with PTSD, particularly when many things can trigger you. Nevertheless, you can learn to manage those triggers and live life to the fullest. Start with these powerful strategies for overcoming trauma triggers and go from there. Plus, you can always come up with new strategies that work for you as long as you know what triggers you.
Author bio: Diane A. Bronson has been working as a content writer for three years. Her main goal is to help those struggling with addiction and PTSD get treatment and learn how to manage their condition. In her free time, she enjoys going for walks and hikes with her dog, Milo.
Meta Description: Living with PTSD is hard, particularly when you’re surrounded by triggers. Try these powerful strategies for overcoming trauma triggers.
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