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Talking in therapy about what is getting triggered up is the first step in diffusing the trigger. You also need to remind yourself every time that you get triggered that the past is getting triggered up and today is a different time and it isn't the past. Calming and soothing yourself with relaxation exercises and talking to (safe) people to ground yourself and doing other grounding exercises.
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Don't let your problems or the world make you feel small. Stretch your arms out over your head. Take a deep breathe. Tell yourself that you are big. You are big, not small. You always have space, you are not trapped........
I'm an ISFJ
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