If you have been through trauma in your life, you might notice that certain triggers can cause intense emotions that can set you off into an overwhelming state of anxiety and panic. Trauma triggers are difficult to deal with because you might not know when to expect them, and they can arise at a moments notice. If you suffer from trauma and experience triggers in your day to day life it’s important that you have a game plan for what to do when these feelings arise. In these states it can be difficult to think clearly or resource yourself, so it is very helpful to think in advance of what you will do if your trauma is triggered.

Here are some suggestions for how to manage your trauma triggers when they emerge.

Practice the 5, 4, 3, 2, 1 exercise

One common suggestion I give to folks who struggle with overwhelm is to try the 5, 4, 3, 2, 1 exercise. Here’s how it works, if you are feeling triggered or notice your activation level rising, take a moment to notice your surroundings and either think to yourself or speak out loud:

5 things that you can see around you
4 things you can hear
3 things that you can touch or feel with your body
2 things that you can smell
1 thing you can taste

There’s no need to overcomplicate this. The things you notice can be anything around you, and if you need to skip one step that’s completely fine. The idea here is to bring yourself down from your high level of activation and focus instead on the clear, objective sensory inputs you are experiencing in the moment. The 5, 4, 3, 2, 1 exercise helps you to focus on the present moment, and distracts you from any overwhelming thoughts you might be experiencing.

Try 5, 4, 3, 2, 1 when you’re not activated to get a feel for what it's like. Maybe you can practice it right now before continuing this article. Then, when you are feeling overwhelmed it will be easier to recall this practice.

Change your environment

You might notice that your trauma is triggered by specific events, people, situations or things that remind you of the original traumatic event. If you notice you are feeling triggered, it can be very helpful to change the environment you are in to hopefully get away from whatever is causing these feelings. If you know what your triggers are, this can be as simple as avoiding or removing yourself from any situation you know will trigger your trauma. If you don’t know what your triggers are and feel yourself getting overwhelmed, try just changing something in your environment to see if anything changes for you internally. If you are inside, try going outside; if you are in a group of people, try taking some space by yourself; if you are in a room, try going to a different room; if you are sitting in silence, try putting some music on.

There is no shame in doing what you need to do to take care of yourself, and if you are feeling overwhelmed it can be very helpful to change something up about your environment to help you feel more calm.

Co-regulate with a partner or friend

One of the most powerful antidotes to trauma and your triggers is co-regulating with a person you feel safe with. Co-regulation can be anything from eye contact, a hug, having a conversation, or going on a walk together. When you are overwhelmed you might feel like you are completely alone and that you have to deal with your trauma on your own. This is not true, and reaching out for support from friends and loved ones is a very powerful way to combat overwhelm and triggers.

If you know you have trauma, you can tell your friends or partner in advance that there might be times when you need support, and can tell them what type of support would feel good for you. Maybe it’s a phone call, meeting up for coffee, or a hug. Then, when you are feeling overwhelmed you know that this person has agreed in advance to be there for you, and you can feel comfortable reaching out for support.

Breathing deeply

Panic, overwhelm, and trauma triggers can often make you feel like you want to crawl out of your own skin. This is because these feelings affect you on a somatic, or bodily level. There is a body component to anxiety, trauma, and panic, and knowing this can help you combat those feelings when they arise.

One of my favorite ways to calm the body and address overwhelming sensations is to take a couple of deep breaths. It may sound simple, but breathing deeply and slowly will give your brain and body the signals it needs to feel calm.

In moments of overwhelm, try breathing in for a count of 4 seconds, and then out for a count of 4 seconds. Then you can try breathing in for 6 seconds and out for 6 seconds. Adjust from there as needed, making sure you are staying conscious of your breath and intentionally elongating and slowing your breathing.

Again, try this exercise when you are not overwhelmed so you can get a sense for what it is like. Maybe you try it right now before reading more. Then, when you are in a triggered state, this technique will be easier to recall.

Reach out for support

You don’t have to deal with your trauma alone. Talking to a compassionate and effective trauma therapist can be extremely helpful for you to get the support you need to feel safe in your body again. If you want to learn effective tools to help you regulate and regain control of your life, I offer trauma therapy in Santa Cruz, and online for anyone in California. Reach out today to schedule a free 20 minute consultation to see if I could be a good fit to help you.