Sometimes it feels like the whole world is conspiring to set off feelings of panic, anxiety, and dread in you.
A news headline, a social media post, or even a casual comment can all set off some pretty overwhelming emotions, leaving you feeling overwhelmed and on edge. While you can’t (and shouldn’t) isolate yourself and avoid the world altogether, learning some coping strategies can help you feel better — and less triggered — by the world. Here are some tips that might help you.
1. Identify your triggers.
You can’t overcome your triggers if you don’t know what they are in the first place. What specific situations, people, or events tend to set you off? It might be helpful to keep a journal or make a mental note of the things that set you off so you can be more aware of them and anticipate the ways in which they’ll affect you. Once you know, you can avoid them or take precautions to manage your reactions.
2. Create a safe space.
Having a physical or mental space where you feel safe and calm can be a lifesaver when your emotions are heightened or overwhelming. It could be a quiet corner of your home, a favourite park bench, or even a mental image you can conjure up in your mind. Fill this space with things that bring you comfort and joy, whether it’s soft blankets, calming music, or happy memories. This way, you always have somewhere to retreat and recharge.
3. Try some grounding techniques.
When you’re feeling overwhelmed, grounding techniques can help bring you back to the present moment and calm your nervous system. Try focusing on your breath, noticing the sensations in your body, or engaging your senses by paying attention to sights, sounds, smells, and textures around you.
4. Develop a self-care routine.
Taking care of your physical and mental health is crucial when dealing with triggers. Make sure you’re getting enough sleep, eating nutritious food, and exercising regularly. Engage in activities that bring you joy and relaxation, whether it’s reading, listening to music, or spending time with loved ones.
5. Set boundaries.
It’s okay to say no to situations or people that consistently trigger you. You don’t have to attend every social event, engage in every conversation, or expose yourself to every triggering news story. Protect your energy and prioritise your well-being. It’s like putting up a “Do Not Disturb” sign on your door – it lets people know that you need some space and time to recharge.
6. Talk to someone you trust.
Sharing your feelings and experiences with a trusted friend, family member, or therapist can be incredibly helpful. Talking about your triggers and how they affect you can help you process your emotions and gain new perspectives. Having a sounding board to bounce ideas off and a shoulder to lean on when things get tough can really come in handy.
7. Challenge negative thoughts.
When triggers arise, it’s easy to fall into negative thought patterns and catastrophise. Try to challenge those thoughts and reframe them in a more positive light. Ask yourself if there’s another way to interpret the situation, or if there’s anything you can do to improve it.
8. Practise mindfulness.
Mindfulness is the practise of paying attention to the present moment without judgment. It can help you become more aware of your thoughts and feelings, which helps you respond to triggers in a more mindful and intentional way. In this way, you can train your mind to be a calm observer, rather than getting caught up in the storm of emotions.
9. Learn to say no.
Saying no can be empowering, especially when you’re feeling overwhelmed or triggered. Don’t feel obligated to take on more than you can handle or to please everyone all the time. Prioritise your own needs and look after yourself. You can’t be of service to anyone if you’re not taking care of yourself.
10. Find healthy distractions.
When triggers strike, it can be helpful to do things that distract you from your negative thoughts and feelings. It could be anything from listening to music, watching a funny movie, or spending time in nature. Find something that brings you joy and helps you shift your focus. Sometimes, you just need to switch gears to clear your head.
11. Practise self-compassion.
Be kind to yourself when you’re struggling with triggers. Remember that it’s okay to not be okay, and that you’re doing the best you can. Avoid self-criticism and negative self-talk. Treat yourself with the same compassion and understanding you would offer a close friend. It’s like giving yourself a warm hug when you need it most.
12. Talk to a professional.
If you’re finding it difficult to cope with triggers on your own, don’t hesitate to contact someone with the training to help. A therapist can give you some valuable tools and strategies to manage your triggers and improve your overall wellness.
13. Focus on what you can control.
You can’t control everything that happens around you, but you can control how you respond to it. Focus on the things you can influence, such as your thoughts, your actions, and your environment. You’re responsible only for you.
14. Be thankful for the good things in your life.
Focusing on the things you’re grateful for can help shift your perspective and cultivate a sense of positivity. Even in the midst of chaos, there are always things to appreciate. This reminds you that there’s still a lot of hope and goodness in the world.
15. Remember, you’re not alone.
Many people struggle with triggers, and you’re not alone in this journey. Reach out to support groups, online communities, or friends and family who understand what you’re going through. Sharing your experiences and connecting with other people can be incredibly empowering and healing.
