Some people suffer from post traumatic stress disorder (PTSD) and can’t get over certain situations when they take place. PTSD is an involuntary intense and often distressing memory of the traumatic event. It can also cause physical stress such as a racing heart, palpitations or difficulty breathing.
For example a child that grew up with a lot of shouting or abuse in their household could possibly get triggered every time someone raises their voice.
Here’s what to do when PTSD gets triggered:
- Look for safety
Get away from the situation that is triggering you and find a spot to keep yourself calm. Go out of for a walk, remove yourself from the situation.
- Calm yourself down
Breathe deeply and count to 10. Take slow deep breaths to calm your body and mind. This can help to reduce the intensity of the flashback and allow you to get control of the situation. Pray, draw a picture, do a puzzle, use anything to distract yourself.
- Write down what happened
As Brene Brown said in Rising Strong let your mind download your first response, beliefs and thoughts on paper and document everything. Download all the emotions and think slowly, rationally and calmly. “Think before you act”.
- Identify your feelings
The survival response must be taken seriously. Once this kicks in its because of how you coped in the past. Think about how you feel and try and identity your feelings.
- Identify options
Then identify different actions you can take to address the situation.
- Reach out for support
Reach out to friends, family or a mental health professionals who can help you cope with the feelings you may have.
- Make a self care plan
Have a window of tolerance. Create a self care plan that includes activities that help you relax. Include things like exercise and meditation.
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