Coping With PTSD/Anxiety Triggers
Coping With Triggers Resulting in Anxiety and PTSD
Deep breathing.
Expressive writing.
Grounding.
Mindfulness.
Relaxation.
Self-soothing.
Social support.
Deep Breathing
4-7-8
Close your lips and inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth making a whoosh sound for a count of eight. This completes one cycle.
Expressive Writing
Expressive writing comes from our core. It is personal and emotional writing without regard to form or other writing conventions, like spelling, punctuation, and verb agreement. ... Expressive writing pays more attention to feelings than the events, memories, objects, or people in the contents of a narrative.
Grounding
Once you find your breath, go through the following steps to help ground yourself:
5: Acknowledge FIVE things you see around you. ...
4: Acknowledge FOUR things you can touch around you. ...
3: Acknowledge THREE things you hear. ...
2: Acknowledge TWO things you can smell. ...
1: Acknowledge ONE thing you can taste.
Mindfulness
Next time you find your mind racing with stress, try the acronym S.T.O.P.:
S – Stop what you are doing, put things down for a minute.
T – Take a breath. ...
O – Observe your thoughts, feelings, and emotions. ...
P – Proceed with something that will support you in the moment.
Relaxation
Progressive Muscle Relaxation
Relax your muscles
Sit in a quiet and comfortable place. ...
Use your hand to make a tight fist. ...
Hold your squeezed fist for a few seconds. ...
Slowly open your fingers and be aware of how you feel. ...
Continue tensing and then releasing various muscle groups in your body, from your hands, legs, shoulders, or feet.
Self Soothing
8 Soothing Techniques to Help Relieve Anxiety
Picture the Voice or Face of Someone You Love. If you feel upset or distressed, visualize someone positive in your life
Practice Self-Kindness
Sit with Your Pet
List Favorites
Visualize Your Favorite Place
Plan an Activity
Touch Something Comforting
List Positive Things
Social Support
Types of Social Support
Emotional Expressions of empathy, love, trust and caring
Instrumental Tangible aid and service
Informational Advice, suggestions, and information
Appraisal Information that is useful for self-evaluation
