Coping With Triggers

I'm starting to identify triggers that remind me of my step dad being angry with me, particularly being told that I'm acting like a child and that whoever is talking to me doesn't care about how I feel and what I've been through. I just had such an encounter with a "friend" of mine, after I got mad at someone else for making a rape joke and tried to explain that I already wasn't feeling very good.

I know that it's likely that I'll hear this again at some point in my life, so do any of you have advice on how I can be less affected if someone tells me these things?

I don't think it's the healthy way by any means but I noticed yesterday it helped to talk about them, those that perpetrated, as if they were also in the past, deceased. It slowly brought me back out of flashbacks and hurt.