How to Overcome Trauma Triggers & Building Emotional Resilience with a Vancouver Trauma Therapists
Written by: Kristie Burkett, MACP (Candidate)
Trauma, in its many forms, can imprint on us, leaving us vulnerable to triggers. Whether it comes from a single traumatic event or longer exposure to difficult circumstances, the aftermath of trauma can manifest in unexpected ways and disrupt our daily lives. However, there is a path towards healing and resilience. We'll explore practical strategies to overcome trauma triggers and build emotional resilience, allowing for a more empowered and fulfilling life.
Understanding Trauma Triggers
Before diving into strategies for overcoming trauma triggers, it's essential to grasp what triggers are and how they operate. Trauma triggers are external or internal stimuli that bring on intense emotional or physiological responses that feel similar to the traumatic event. These triggers can vary widely, ranging from specific sounds, sights, or smells to certain situations or even internal thoughts and emotions. Understanding your personal triggers is the first step towards reclaiming control.
Cultivating Self-Awareness
Developing self-awareness is important to navigating trauma triggers. Take the time to observe and identify your triggers without judgment. Journaling can be a powerful tool in this process, allowing you to track patterns and gain insights into the underlying emotions driving your reactions. By knowing your triggers, you can begin to take back your power from them.
Practice Grounding Techniques
When faced with a trauma trigger, it's common to feel overwhelmed and disconnected from the present moment. Grounding techniques can help anchor you back to reality and provide a sense of stability. Experiment with various grounding exercises such as deep breathing, progressive muscle relaxation, or engaging your senses by focusing on the sights, sounds, and textures around you. Find what works best for you and incorporate it into your daily routine as a proactive measure against triggers.
Build a Support Network
Navigating trauma triggers can feel isolating, but you don't have to face them alone. Cultivate a support network of trusted friends, family members, or mental health professionals who can offer validation, empathy, and guidance on your healing journey. Sharing your experiences with others who understand and respect your boundaries can provide immense comfort and strength during challenging times.
Practice Self-Compassion
In the aftermath of trauma, it's easy to fall into self-blame or harsh self-criticism. However, practicing self-compassion is essential in fostering resilience and healing. Treat yourself with the same kindness and understanding you would offer to a friend facing similar challenges. Acknowledge your progress, no matter how small, and celebrate your resilience in the face of adversity. Remember, healing is a gradual process, and it's okay to give yourself permission to stumble along the way.
Seek Help
While self-help strategies can be effective, seeking professional help is often crucial in overcoming trauma triggers and building emotional resilience. A counsellor can provide specialized support and evidence-based techniques tailored to your unique needs. Through therapy, you can delve deeper into the root causes of your trauma, learn coping skills, and develop a personalized roadmap towards healing and growth.
Practice Mindfulness
Mindfulness, the practice of being present and nonjudgmental, can be a powerful antidote to trauma triggers. By cultivating mindfulness through meditation, yoga, or simply paying attention to the present moment, you can cultivate resilience in the face of adversity. Mindfulness allows you to observe your thoughts and emotions without becoming entangled in them, empowering you to respond to triggers with greater clarity and equanimity.
Celebrate Progress, Embrace Setbacks
Healing from trauma is not a linear journey, and setbacks are a natural part of the process. Instead of viewing setbacks as failures, reframe them as opportunities for growth and learning. Celebrate your progress, no matter how small, and approach setbacks with curiosity and compassion. Each setback is a chance to deepen your understanding of yourself and refine your coping strategies for the future.
Overcoming trauma triggers and building emotional resilience is a journey that requires patience, self-compassion, and support. By cultivating self-awareness, practicing grounding techniques, building a support network, and seeking professional help when needed, you can reclaim control over your life and embark on a path towards healing and empowerment. Remember, you are stronger than your trauma, and with perseverance and resilience, you can thrive in spite of it.
Need some support? Reach out to our team to find a counsellor who can help you build your emotional resilience.
Phone: 604-418-8827
Email: hello@gatherandground.ca