how to deal with mental triggers

Picture yourself sitting down to work on the most passionate project you’ve ever wanted to pursue. As you immerse yourself in your task, an unexpected memory from your past, be it a distressing encounter with bullying or domestic violence, surfaces in your mind. Suddenly, you may feel helpless, ashamed, or overwhelmed by a whirlwind of difficult emotions, threatening to halt your present work and plunge you into a relentless loop of traumatic thoughts.

In such moments, it’s essential to have effective strategies to regain your composure and maintain your focus. One powerful solution to consider is engaging your senses.

When you find yourself overwhelmed by these intense emotions, give the following steps a try:

1. Evoke Comforting Scents: Reach for a comforting scent that brings solace, such as your mother’s or best friend’s perfume. Alternatively, experiment with essential oils known for their anxiety-reducing properties.
2. Seek Soothing Textures: Find solace in soft and furry textures. This can take the form of hugging a soft toy, wrapping yourself in a cozy blanket, or simply relishing the sensation of walking barefoot on the grass.
3. Nourish with Comforting Foods: Consider indulging in comfort food, but opt for options with lower sugar content. High sugar intake can exacerbate feelings of anxiety.
4. Connect with Nature: Step outside and immerse yourself in the healing qualities of sunlight and open spaces. Nature has a unique ability to soothe and rejuvenate.
5. Harmonize with Calming Music: Listen to calming music that resonates with your emotions, helping you find inner peace.
6. 54321 Mindfulness Technique: Engage in the “54321 Mindfulness Technique.” Take a moment to name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can help anchor you in the present moment and divert your attention away from traumatic thoughts.

In addition to these sensory-based strategies, there are several other effective techniques that you can incorporate into your coping toolkit:

7. Practice Deep Breathing: Engage in breathing exercises to ground yourself and regain control over your emotions. Slow, deep breaths can help calm your nervous system.
8. Regular Physical Activity: Incorporate regular walks and exercise into your routine. Physical activity has been shown to reduce stress and promote a sense of well-being.

By integrating these strategies into your life, you can equip yourself with a diverse set of tools to navigate and overcome difficult emotions stemming from past traumas. Remember that healing is a journey, and it’s perfectly okay to seek professional help when needed to further support your recovery and well-being.