When we come from a significant history of abuse, our bodies and nervous systems can respond to perceived (or real) danger in a heightened way without taking into consideration the surrounding context of the trigger.
When folks come to session triggered by real or perceived cues of danger, I walk with them through the process of labeling the trigger/s, establishing safety and control and displacing the flight/flight energy that is lingering in their bodies and nervous system.
Labeling triggers:
When we notice that we are dysregulated (this may look different for folks), it is helpful to tangibly identify what the triggers are. Can you pinpoint what set your nervous system into fight/flight mode? If not - seeking out a trauma based therapist may be helpful. Labeling the triggers starts the process of activating the frontal cortex of the brain, allowing for reasoning and logic to come back into the picture.
Re-establish safety and control:
Part of trauma is reverting into the belief that we are helpless and unable to protect ourselves. This is because abuse is based in powerlessness of the survivor. As we grow into adults, it is pertinent that we remind ourselves that we are no longer helpless children relying on our abusive caregivers. Re-establishing our sense of safety and control helps us remember that we are now in a position where we cannot be harmed. This may look like reinstating boundaries, documenting occurrences of abuse, removing yourselves from an unsafe or triggering situation, ending relationships, making a safety plan, contacting friends and supports or more defined actions such as installing security cameras.
Displacing Fight/Flight energy:
Once we have reached a place of safety physically and mentally, it is important to signal to the nervous system that it can release the pent up energy within it. You may notice that when you are triggered, you may shake, yell, be irritable, be jumpy, be weary of other humans etc. This may be the case even after you logically know you are Okay and have dealt with the trigger, which can be really frustrating. Often times, I recommend engaging in activities which physically mimic fighting or fleeing. This can include activities such as:
A quick jog
Punching a pillow
Yelling into a pillow
Throwing rocks (not at people, please)
Shaking your limbs (imagine what dogs do after they get into it with another dog)
Making your inhale shorter than your exhale (This helps let your body know that you do not need the extra oxygen it has taken in to deal with a threat).
Remember first and foremost that your nervous system is trying to protect you - whether or not you need that protection, is based in the context surrounding the triggering situation.
As a fellow trauma survivor & therapist I am really enjoying reading your stuff! Thanks for being willing to be vulnerable.