Building a Toolbox for Coping with PTSD Triggers
Living with post-traumatic stress disorder (PTSD) can feel like navigating a minefield, where you’re not sure when the next trigger will stimulate your fight-or-flight response. If you’re also caring for a baby after a traumatic birth, you could be feeling exposed, raw, and jumpy; sensations made even more acute by the lack of sleep and elevated hormones.
PTSD triggers are different for everyone, but common ones are exposure to certain sounds, sights, smells, or places. These triggers can bring you back to your most painful memories, allowing you to relive it as if you are experiencing it all over again. The good news is that with therapy and a well-equipped coping skills toolbox, you can build resilience and manage your response to your triggers so they don’t have the same debilitating affect.
Understanding Your Triggers
Recognizing and understanding your triggers is the first step in managing PTSD. A "trigger" is anything that brings back memories or feelings related to past trauma.
Identify specific triggers by reflecting on moments of high emotional distress.
Notice patterns that seem to reoccur around certain people or places (for example, the hospital where you gave birth or the OB/GYN who delivered your baby).
Keep a journal or note in your phone to document trigger events, which can give you a better understanding of how to handle them better.
Grounding Techniques to Stay Present
Grounding techniques can be incredibly useful in the moment when feeling triggered. These techniques help bring your mind and body back to the present moment, reminding you that you're safe.
5-4-3-2-1 Exercise: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Deep Breathing: Slows heart rate and reduces anxiety. Inhale through the nose for 4 seconds, hold the breath for another 4 seconds, then exhale through the mouth for 8 seconds.
Physical Grounding: Plant your feet firmly against the ground, squeeze a small object, and close your eyes. Physically activating your body can remind you that you are stable.
Visualization Exercise: Imagine a safe space in your mind, either a real place or a made-up one, with different colors, smells, and visuals that make you feel safe.
Mindfulness Practices
Mindfulness practices help individuals with PTSD observe their thoughts and feelings without becoming overwhelmed by them. It also promotes emotional balance, which is helpful when reacting to triggers.
Daily mindful meditation can build awareness of thoughts and feelings.
Yoga, which combines movement and mindfulness, helps reconnect with your body in a positive way.
Self-compassion exercises allow for the practice of being kind to yourself and finding acceptance of who you are as a person.
Building a Support System
Having a solid support system can really make a difference when it comes to emotional wellness. They can provide guidance, advice, understanding, and encouragement.
Identify a group of people who you trust and feel comfortable talking to about PTSD symptoms.
Join a PTSD or birth trauma support group to connect with others who can fully understand your experience.
Lean on family and friends during difficult times; simply spending time with loved ones can help ease emotions.
Create a "crisis plan" with your support team, including steps they can take if you need urgent help.
Creative Outlets
Engaging in creative activities is a positive way to release overwhelming emotions. Art, writing, and music are just a few ways you can express yourself and relieve stress.
Music therapy, or simply just listening to music, can shift your focus from distressing thoughts to a pleasant melody.
Art therapy can help externalize emotions and work through difficult thoughts.
Journaling about your experiences can help you gain new insights and reduce emotional burdens.
Finding What Works for You
Managing PTSD is an individual journey, meaning that not every skill or tool will work for everyone. Building a personal toolbox for emotional wellness is about what resonates the most with you. Start with one or two strategies, and gradually add more over time. If you are really feeling stuck, seek help from a trauma therapist. Professionals can help put together an effective toolbox tailored just for you. Start building, and schedule a session today!
