Ways to Self-Regulate When Triggered: Trauma Therapy Can support you Body and Mind
Self-regulation techniques can be valuable tools for individuals who have experienced trauma to manage triggers and distressing emotions. In addition to trauma therapy, there are some tools that you can implement quickly to get some relief. Here are some strategies:
Deep Breathing: Practice deep breathing exercises to activate the body's relaxation response. Inhale deeply through the nose, hold for a few seconds, and then exhale slowly through the mouth. Repeat this several times until you feel calmer.
Mindfulness Meditation: Engage in mindfulness meditation to cultivate present-moment awareness and non-judgmental acceptance of your thoughts and feelings. Focus on your breath, bodily sensations, or the environment around you to ground yourself in the present moment.
Progressive Muscle Relaxation (PMR): Systematically tense and relax different muscle groups in your body to release physical tension and promote relaxation. Start from your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing.
Grounding Techniques: Use grounding techniques to connect with the present moment and alleviate dissociation or feelings of being disconnected. Focus on sensory experiences such as sight, sound, touch, taste, or smell by describing them in detail.
Self-Soothing Activities: Engage in activities that promote comfort and relaxation, such as taking a warm bath, listening to calming music, cuddling with a pet, or sipping a warm cup of tea.
Visual Imagery: Create a mental safe space or visualization that you can retreat to when triggered. Imagine a place where you feel safe, calm, and protected, and immerse yourself in the sensory details of this imagined space.
Positive Self-Talk: Challenge negative thoughts and beliefs associated with the trauma by practicing positive self-talk. Remind yourself that you are safe in the present moment and that you have the strength and resilience to cope with difficult emotions.
Create a Safety Plan: Develop a personalized safety plan that outlines specific coping strategies and support resources to use when triggered by trauma. Include emergency contacts, coping skills, and self-care activities that you can turn to during times of distress.
Physical Exercise: Engage in physical exercise or movement activities to release pent-up energy and reduce stress hormones. Activities like walking, jogging, yoga, or dancing can help regulate emotions and improve mood.
Seek Professional Support: Consider seeking support from a licensed trauma therapist or counselor who specializes in trauma therapy. Therapy can provide a safe and supportive space to explore your experiences, learn coping skills, and heal from the effects of trauma.
It's important to remember that finding the right self-regulation techniques may require some trial and error, and what works best for one person may not work as well for another. It's okay to experiment with different strategies and find what feels most helpful and comforting for you.
If you need accountability or support, try trauma therapy or learn more at Counseling and Nature Therapy Center. Our Team of Therapists is available to support you on your self-love journey. If you are ready to book, Contact Us. Our licensed professionals are located in Frisco, Texas
If you are in need of even more resources for self-regulation see the following reputable online sources below:
“15-Minute Guided Meditation to Reset Your Nervous System” (YouTube) — a meditation that uses techniques to tone the vagus nerve and bring calm. YouTube
Guided Body Scan Meditation (To Regulate Your Nervous System) by Hello Inner Light — this is a longer (~19-minute) body scan to help with grounding, noticing tension and calming. Hello Inner Light
Guided Meditations for Nervous System Regulation on Insight Timer — a large library (many free) of meditations specifically for nervous system regulation. Insight Timer