SEE Terry Sexaay (ns ‘An Emotional Trigger is a response to a. person, situation, event, dialogue, reading, film, or other content providing entity, that. provokes a strong emotional reaction. Often. we are not self aware when we are triggered, and fall into reacting prior to working through our strong emotional response. Knds of Triggers Triggers can fall into two categories: Internal Triggers—the things that you feel or experience in your body : “THOUGHTS OR MEMORIES * EMOTIONS * BODY SENSATIONS—HEART RACING , COLD HANDS, SWEAT External triggers —situations, people, or places that you might encounter throughout your day (or things that happen outside your body). Listed below are some common internal and external triggers. + Internal Triggers Anger Anxiety Sadness Memories/flashe ays Feeling lonely Feeling abandoned Frustration Feeling out of control Feeling vulnerable Racing heartbeat Pain ‘Muscle tension ©2000 2000000 «External Triggers ‘An argument Watching a movie or television show that reminds you of your traumatic event Seeing a car accident Certain smells The end of a relationship An anniversary Holidays A specific place Seeing someone who reminds you of a person connected to your traumatic event 500000005Belly Breathing The first technique you need to learn to do is what's called “belly breathing’. This is the most basic of the breathing methods we have at our disposal, and therefore is the one you should master before trying out the others. It's very simple, and requires just a few steps: 4, Sit down comfortably, or lay down on a yoga mat, depending on personal preference. 2. Place one hand on your stomach, just below your ribcage. Place the second hand on the center of your chest. 3. Breathe in deeply through your nostrils and let your first hand be pushed out by your stomach. Your chest should remain stationary. 4, Breathe out through your lips, pursing them as if you were about to whistle. Gently guide the hand on your stomach inwards, helping to press out the breath. 5. Slowly repeat between 3 and 10 times. ar you have mastered this Continue for as long as you fee! necessary. * nods for you to try, ranging in breathing exercise, there are four additionat difficulty. The “4-7-8” Breathing Technique The method which we call "4-7-8 breathing” also requires you to be sitting or lying down comfortably. Here are the steps you need to follow: 1. Get into the belly breathing exercise position, with one hand on your stomach and one on your chest. 2. Breathe in slowly but deeply. Take 4 seconds to breathe in, feeling your stomach move in the process. 3. Hold your breath for 7 seconds.4. Breathe out for 8 seconds, as silently as you can manage. Once you reach a count of 8, you should have completely emptied your lungs of air. 5. Repeat as many times as you need, pattern. making sure to stick to the 4-7-8 Roll Breathing This method is great for those looking can be done comfortably while sitting. It encourage the full use of your lung capacity. for a relaxation breathing exercise that Its aim is not just to relax, but also to Beginners are advised to lie down, but after your first time, you should find these steps just as easy to complete this exercise while sitting: Get into the belly breathing position, with your left hand on your stomach, and right hand over your chest. Take a deep, slow breath from your lower lungs, ensuring that the hand ‘over your chest doesn’t move as you take the breath. Use your nose to breathe in, and exhale using your mouth. Repeat this diaphragmatic breathing up to 8 times. On the ninth repetition — once you have filled your lower lungs — take a breath that will move your chest up, as you wou'd normally breathe. This will fill your entire lung capacity. Gently exhale through your mouth, being sure to completely empty your lungs. While you exhale, make a small “whooshing” noise. You should notice that both of your hands move back towards your body as both your stomach and chest fall. . Practice this method for between 4 and 5 minutes. With each exhalation, you should be able to feel a marked difference in your stress levels. N cd > w Morning BreathingWhile the above three exercises can be completed whenever necessary, the next method is called ‘Morning Breathing’ and, as the name suggests, should be practiced once you have woken up. This breathing exercise aims to stretch relax your muscles after a good night's sleep. The following steps will help to minimize tension for the remainder of the day: 1. Stand up straight and, with your knees slightly bent, bend your torso forward from the waist. Your arms should be limply hanging next to you, toward the floor. . Take a breath in slowly and return to your original standing position. To do so, pretend that you are ‘zipping’ yourself up from the waist to the top of your neck. Your head should be the last thing to straighten. 3. Slowly exhale, and return to the bent position forward by the end of your breath. When you have finished, siar-d up straight and stretch your muscles as required. NGrounding Techniques Grounding is a technique that helps keep someone in the present. They help reorient a person to the here-and-now and in reality. Grounding skills can be helpful in managing ovethelming feelings or intense anxiety. They help someone to regain their mental focus from an often intensely emotional state, Grounding skills occur within two specific approaches: Sensory Awareness and Cognitive Awareness 1. Sensory Awareness Grounding Exercise #1: Begin by tracing your hand on a piece of paper and label each finger as one of the five senses. Then take each finger and identify something special and safe representing each of those five senses. For example: Thumb represents sight and a label for sight might be butterflies or my middle finger represents the smell sense and it could be represented by lilacs. After writing and drawing all this on paper, post it on your refrigerator or other safe places in the home where it could be easily seen and memorize it. Whenever you get triggered, breathe deeply and slowly, and put your hand in front of your face where you can really see it stare at your hand and then look at each finger and try to do the five senses exercise from memory. Source: www.stardrifi.net/survivor/sen: Grounding Exercise #2: © Keep your eyes open, look around the room, notice your surroundings, notice details. © Hold pillow, stuffed animal or a ball. * Place a cool cloth on your face, or hold something cool such as a can of soda, + Listen to soothing music © Put your feet firmly on the ground * FOCUS on someone's voice or a neutral conversation. Sensory Awareness Grounding Exercise #3:Here’s the 54321 “game”, © Name 5 things you can see in the room with you. © Name 4 things you can feel (“chair on my back” or “feet on floor”) © Name 3 things you can hear right now (“fingers tapping on keyboard” of “tv") * Name 2 things you can smell right now (or, 2 things you like the smell of) + Name 1 good thing about yourself (Source: www. ibiblio.org/reip//eopingskills.htm!) 2. Cognitive Awareness Grounding Exercise: Re-orient yourself in place and time by asking yourself some or all ofthese questions: 1, Where am 1? 2. What is today? 3. What is the date? 4, What is the month? 5. What is the year? 6. How old am I? 7. What season is it? aeBe eee et ite) Review the stress management techniques below. Try each one of the techniques and then check it off. Report if it was effective on the line beside each technique. 0 Exercise Counting your breathes Pe Niswalizing a cali place isiecLecc ieee ie tess eieeea see cece eseeecseeneeceeeeseeag 0 Meditation 1 Step away from the stressor and come back 0 Eata healthy meal Vent about the situation J Focus on the positive Prioritize and schedule 1 Reduce workload O. Take a vacation Tl Progressive relaxation = Ie-etourrieliig eteezaatescexcaseesbe_eaeseocete gone tetae cease AL eE Cae Music 1 Change your perspective D Control the situation Accept what you can't control 0 Playa sport © Doa favorite hobby Created by: Marceline Hardyloves: know Now that you know what stress feels like, you can start to identify stressors. The next time you feel your stress level rise, write down what stressed you out below. Do this for atleast a week. Created by: Marcelina Hardy