Hello Tigergirl!
Quote:
1. Before the reaction are there things we can do to soften the reaction if they are known triggers or at least vaguely known ones ?
2. When you are in the process of reacting how are you meant to be able to slow down enough to even think of applying any grounding technique and be in a state of mind where you can allow yourself to (once negative thinking overtakes a downward spiral the idea of doing something good for oneself can either fade or seem repellant)?
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We are all different but it is about finding out what works for you. The worst triggers are the ones that we least expect to come along but we can create a toolbox of coping strategies. Your therapist has probably taught you some but here are some of my favourites -
a) Self - soothing statements. You know those little yellow post it notes, well, write a simple one sentence line on them such as, 'I am safe now' or 'It's 2014' Many triggers are from the past so a here- and- now statement can really help. You can put those post it notes where you know you can easily find them such as inside a cupboard or on the fridge.
b) Use distractions - such as listening to modern music (not old music that will remind you of anything,) playing simple games on the computer, playing cards or a board game (yes I used to play scrabble against myself!)
c) Sensory grounding, feel each footstep you take with your feet, touch objects around you, feel different surfaces, step outside and really look at nature around you, listen and concentrate on the birds singing.
d) Safe place visualization. Think of the very best safest place you could ever go. So mine is a beautiful cliff-top where I can feel the wind in my hair and I can smell the sea...
e) Concentrate on your breathing, sounds silly but when we are triggered the breathing goes to pot. Place your hand on your stomach, breathe in 1-2, breathe out 1-2, you need to do this for at least 10 minutes, it will seem like for ever! If things are really bad you can breathe into a paper bag.
f) Learn relaxation. This one is really a preventative measure and needs to be practiced on a regular basis for good effect. Buy yourself a CD which helps you to relax every part of your body.
g) Talk about it to a friend. We are human beings and need to share and not bottle it up. Phone a friend! Journaling - write it down.
h) Exercise - Is known to help depression and anxiety, go for a gentle stroll somewhere nice and preferably in the sunshine. I got myself a dog so I had a reason to do it.
There are others but these are ones that work for me. Some you have to practice so that you can catch that trigger real quick.
Most of all, do not beat yourself up for having a reaction, it means you are dealing with it! Hugs!
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Pegasus
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