Lesson 1: Create a Plan

If you’re new to this whole “managing my trauma triggers” thing, then it’s likely that when a trauma trigger occurs, you won’t be prepared for it.

It happens like a lightning bolt striking down from a cloudless sky. So, what can you do to avoid getting caught off-guard?

Creating a plan before a trigger pounces can arm you with what you need to successfully fight back. Here are three components to a successful plan:

1. Identify those situations, sensations, or thoughts that you know create a ripe environment for triggers. For example, if you know that feeling overwhelmed can trigger you, then you’ll be in a better position to address that trigger type when you notice yourself in such a situation.

2. Find “grounding items” that you can lean on to calm you during the onset of a trigger. That could be a music playlist, a collection of photos or videos on your smartphone, a blanket, or a scented candle.

3. Have a way to get away. Give yourself permission to remove yourself from a situation. Step away, take a walk, or just move to a different room. A change of scenery can give you room to breathe and relax.

By having a plan in place, you put yourself in a better position to respond to the trigger in a healthy and safe way.