Calming Your Triggered Parts

The following Steps should help you calm your triggered parts, with the help of your Resource Team. The wording in this script
is for calming a single part. Modify the wording, as needed, if calming several triggered parts at once.
Verify You’ve Been Triggered
Getting triggered means one or more wounded parts of self have become activated and upset. You’re probably triggered,
if you
(1) have a sudden emotional overreaction,
(2) feel childlike and powerless,
(3) notice a negative belief about yourself
or the world, and/or
(4) feel like you’re reliving an old wounding experience. If a wounded part has been triggered, go to

Step 1 – Connect with your Resource Team
Try to connect to your Resource Team. Can you bring them forward?
- If YES, go to Step 2 below.
- If NO, earlier, did you pair the Resources with an anchor, like a scent, music, jewelry, etc?
- If NO, go to Change Your State of Mind Enough to Connect to The Resources list below.
- If YES, use that anchor now, to get quick access to the Resources.
- If that works, go to Step 2 below.
- If that doesn’t work, go to Change Your State of Mind Enough to Connect to The Resources list below.

Change Your State of Mind Enough to Connect to The Resources
Use as many of these as necessary to move into a less triggered state of mind, so you can connect to
your Resource team.
- Think about a recent success at school or work.
- Distract yourself with an activity, game, or puzzle.
- Ask yourself questions (from a list prepared in advance) only your adult self can answer, like…
What’s Twitter? What’s a GPS device? What’s a thumb drive?
- Look around the room – notice where you are.
- Look in a mirror to see an adult face and body.
- Look at a current calendar.
- Look at your driver’s license.
- Guess how much objects in the room cost.
- Notice temperature, lights, sounds, colors, etc.
- Notice your body standing, sitting, or walking.
- Take 10 slow, deep breaths.
- Do something physical – like jog in place while you notice where you are.
- Do the Cross Crawl (from Brain Gym): Touch right elbow to left knee. Touch left elbow to right
knee. Keep doing this until you feel more grounded - if possible, in front of a full-length mirror.
When you’re feeling more present and grounded try again to connect to your Resources. If you cannot
connect to the whole team at the very least, connect to one.