How do others deal/manage their triggers?

[TBella]

I am really struggling with my triggers as a result of having PTSD, especially with work situation & significant dates/ anniversaries!

I have asked my psychologist to help me with triggers but left feeling very frustrated, with no real answers.

i would greatly appreciated any advice or tips from others here who have PTSD & what's helped them better manage or even cope with their triggers.

with appreciation

Tbella

[startingnew]

Hi thereTBella

ive also got PTSD as well and i find the trigger to be quite daunting too so if you dont mind me following along with this thread it would be greatly appreciated.

ive taken a look on google and found the verywell website - maybe this one will help you too

[startingnew]

one tip i have though is to know when the aniversaries are and have some strategies already in place to use on the day and around that date. and also have nice things planned for yourself- like a treat for getting through each day

[TBella]

Thank you 😊

[Croix]

Dear TBella~

I don't have a set of highly successful strategies and have I suppose improved in large part though time. That being said there are some things. I'm aware of a lot of what has triggered me in the past and avoid those things as far as I can in the news, books, movies, music and so on. One particular smell is a problem (even mentioning it here is a problem)

I have a list of subjects I will not talk about at work (the people I talk to most often are aware of them, if hazy as to why).

Avoiding everything is impossible, though the fact my wife is aware of most is a great help, she is vigilant in my protection too, and can see when I've reacted and either try to comfort me or leave me alone depending.

Anniversaries are not really a problem as I'm not date-oriented. I suspect if I was I'd try for heavy distraction with maybe a dental appointment - something that can quite effectively fill my mind 🙂

I know nowadays what is happening to me, this is pretty good as it allows me to take action - something I could never do in the past, I'd just endure. It also allows me to think I've been here before and will come out of it, the effects will be more manageable. For example if I know I'm being cross and unreasonable and preoccupied I'll try to avoid interacting, or briefly explain and then go.

I try to focus on something else. To help that I've tried Smiling Mind, sometimes it helps though anger, grief, guilt and self-blame are pretty powerful to dislodge as are the accompanying physical reactions. Getting out, of the house or room, physical activity. I can only walk but do that. Having a shower. Getting away from people.

Trying to write a happy memory, the vast majority don't get finished, but even a start can help. As soon as possible try I distraction, a movie, a book, a pet, though I have to have wound down a bit before I can.

Sorry this all sounds a bit messy, don't feel very organized at the moment. Probably forgotten heaps

Croix

[MarkJT]

TBella, working out and combating triggers is a really difficult thing to do, but can be done.

In regards to anniversarys, what i do is the week or so leading up to it, I will tell myself that the anniversary is coming up and that it is just another day. Nothing is going to happen to me, I am safe. I make sure I have the actual day planned. If it is a work day, I let my boss know that it is going to be a difficult day and that I might be a bit slow that day. I make sure i get to the gym and have a run and then do my mindfulness, via Smiling Mind whilst warming down. Have a good brekky and get to work.

If during the day i start to struggle, I concentrate on something to ground myself and remind that it is just another day. Listen to some music, look at the clouds or stars...do mindfulness. Works pretty well now.

In regards to general triggers, if i get triggered badly, I will stop what i am doing. I will tell myself straight away that i am safe and nothing is going to happen to me. I concentrate on some good deep breathing and scan the area for something to fixate on. Like above, can be clouds or stars or a building site is a good one, or a big building as I am pretty good at "spacing" myself out trying to think how they built it. i.e. who worked out how far the footings have to be to hold all of that weight?

If it a top of the line, shut me down type of trigger, I will look at medicating just to get through it. The key is learning what your skills are and combating what you can.

Learning to ground yourself is key. Once you learn how to do that, you can gain confidence in trying to return to a normal life.

Have you done much mindfulness?

Mark.

[TBella]

Thanks Croix

i am aware of most of my triggers so avoid those situations where I can. At work there is a new staff member who I can't avoid & she seems to trigger every single trigger all at once.

And like you if I feel angry, agitated or overwhelmed I withdraw to my room until I get over it.

I think you're suggestion to remind yourself that you got through the other times you've been triggered so you can get through future triggers will be very helpful for me.

Thank you

Tbella

[TBella]

Thanks Mark

My Psychologist started teaching me about mindfulness lasted session & gave me a app to download. I've been doing it but I find I feel more agitated with some aspects of it but the breathing part helps.

As for anniversaries, yesterday & today have been a year since something happened to me. I was dreading this week but yesterday my mums friend text me- Good morning, it's a new day.

it really spoke to me & gave me a new perspective- it is a new day, everyday is a new day, so it's not really an anniversary coz that day has been and gone. It helped, brought some comfort!

I think I need to get back to writing/ journaling when I feel triggered. Writing has been a good outlet.

Thanks

Tbella

[blondguy]

Hi TBella

We havent spoken for a while. Good to see you again 🙂

MarkJT has brought up sound advice about grounding yourself in the moment. I think that mindfulness is a term that is easily mentioned but can be confusing to people like ourselves as it is generally vague and doesnt offer a realistic view towards recovery....unless we have had the ongoing practise and counseling to truly understand it

You just mentioned writing as an outlet....You have done well here as pen to paper is one of the great ways to ground ourselves.

You have a great attitude TBella

My Kindest

Paul

[TBella]

Thank you Paul for your kind, encouraging & helpful words.

greatly appreciated

Tbella