On further breakdown of how to work through a trigger and lengthening the fuse, we listed what our weakness would be to be triggered. I am going to write out what mine were. Remember, this isn’t written in stone, this is just what I and a few of my group members feel would trigger us. I think in the coming days and weeks, as things come up for me, I will edit and add them to their respective lists.
What makes you susceptible to triggers
If it is easier for you, change the word susceptible to “weakens”.
- Receiving communication from my mother
- Lack of sleep
- Isolating myself
- Poor nutrition
- Too much time on the computer
- Lack of sunshine
- Exposure to triggers
- Not take medications
- Not seeing family around the holidays
How can you build resiliency to triggers every day?
If it helps change the word resiliency to “strengthens”.
- Getting consistent sleep (unbroken)
- Eat healthily
- Make sure you are keeping your fluid intake up
- Get outside
- Exercise (walking, swimming, gym)
- Opening the blinds
- Setting (SMART) goals
- Mindfulness/Self Acceptance
- Reaching out for help
- Enjoying a hobby
- Watching old classic movies
- Grooming horses
- Spending time with my pets
- Enjoying crossword puzzles (in women’s world magazine)
- Monitor how much exposure I have to media coverage of violence
- Avoid viewing problems as impossible (black and white thinking)
- Accept that change is part of life (this is a challenge for me)
- Take clear action (Act on adverse situations as much as you can)
- Maintain a hopeful outlook (Optimism is learned and nurtured over a period of time)
- Keeping things in Perspective and Avoid “Catastrophizing” (Try to consider stressful situation in a broader context, and keep a long term prospective)
- Nurture a positive view of yourself (Developing confidence in your ability to solve problems and trusting your instincts helps build resilience)
- Engage in opportunities of self-discovery (learning something new about yourself often shows that I have grown in some respect as a result of my struggle with loss).
As I build resiliency, self harm will be further down the list of options/actions.
I never thought of things I enjoy as strengths against triggers. I just assumed it was sleep, dietary, exercising. I know that as moments come up for me, I will have to make an effort to add them to this list, so that when I look back, I have this to fall back on, and refresh my memory.