process triggers In 6 easy steps
In the last blog we dove into what triggers are and where they come from. Now it’s time to look at somatic tools that can support you moving through and releasing triggers or stressful events. One tool covered in the last blog to move through feeling triggered is by creating safety to your environment, orienting to the room around you.
Below is a 6-step somatic exercise for you to practice when you’re feeling triggered. Going through these steps may also help you identify the trigger itself, which can help you build self awareness and resilience in triggering situations.
6-step somatic exercise to process triggers:
Notice begin by noticing what you feel in your body, the sensations, your heart rate, change in body temperature, tension etc.
Safety. Think back to a recent moment where you felt at home, calm and safe in your body and environment. It could be a moment with a loved one, or even just being in your bed.
Identify at what point or time you began experiencing a shift into stress. Maybe you noticed that you started feeling hot/cold, or you tensed up or felt a lump in your throat.
Replay the scenario, from a calm state to a triggered state as if you’re hitting replay on a movie. Identify the people, objects, words or behaviours that may have made you feel uncomfortable or stressed.
Tune in to your body and the sensations you’re currently experiencing as you’re replaying the event. Notice any changes in tension, tingling, heart rate, body temperature, posture, lump in your throat or butterfly in your stomach .
Healing touch. Place your hand/s on the area of your body that you experienced a shift or change. For example if your heart rate increased, place your hand on your heart and breathe deeply through your nose. If you can’t place the sensation, just place your hand on your heart and breathe.
When you do this process, you offer a chance for your body to feel and process the discomfort instead of the tension or response getting trapped.
Like a soothing word, you are giving yourself permission to feel and release. You may gain new insight or clarity to what triggered you, or build bodily awareness around stressful events and situations. By practicing this process after stressful, overwhelming or upsetting situations you give your body the space to process emotions safely.