At moments along our healing journey we become triggered. When triggered, reactive feelings, thoughts, physical sensations, and behaviors could arise in you. You might feel overwhelmed, angry, scared, confused, or distraught. All of these feelings and more are ok and a normal part of the healing process. You may have trouble sleeping, feel uncomfortable physical pains or tensions, experience periods of exhaustion, and feel as if you want to act out in old patterns of self-defeating behaviors. 

I encourage you to pause, when able, during moments of feeling triggered and focus on self-nurturing through the use of a process I have created for my clients, and used myself, called:

The Trigger Tracker

  • Take 3 deep centering breaths
    • Breathing in while counting to 5
    • Breathing out while counting to 7
  • Become aware of your senses in the present moment.
  • Gently stroke both of your arms up and down at the same time – a movement for regulation called the havening technique – while asking yourself the following 5 Trigger Tracker Questions:  
  1. What has triggered me?
  2. What thoughts, memories, or self-talk is coming up for me in this moment?
  3. How am I feeling emotionally? (try using the Feelings Wheel to hone in on your specific feelings)
  4. What am I experiencing physically? Where am I having this emotional experience in my body?
  5. What does my inner woundedness need from me in this moment that I can practically provide for myself? (This question is helpful to get to, and answer, with the support of a practitioner.)

You may find it helpful to make note of the above Trigger Tracker Questions in a place that is easy to access for a reminder in those moments of dysregulation. Simply write the 5 Trigger Tracker Questions in the front cover of a blank journal. I suggest keeping a Trigger Tracker Journal to capture the answers to these self-care trigger responses, which can be invaluable when working with a support professional such as myself or another practitioner you feel safe with. 

Feel free to contact me if you need support or have additional questions related to coping with triggers.

© Amma Lee