Triggered Again? Discover the Six Steps to Calm and Heal Your Trauma Responses

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Transcript:

Six Steps to Heal a Trauma Response
We're now going to put all the pieces together into a concrete method for healing a trigger. This process involves six key steps to identify, understand, and transform your response to triggers.

Step 1: Notice Your Out-of-Proportion Response
1. Identify the Trigger: Reflect on what happened right before your response. This is the trigger.
2. Identify Your Self-Talk: What did you say to yourself about the trigger? These are often statements about threats, self-worth, or fears (e.g., "I'm dog food," "I'm not good enough," "I'm going to get hurt").

Step 2: Breathe
1. Calm Yourself: Take deep, diaphragmatic breaths to move out of the fight, flight, freeze, or fawn response.
2. Engage Full IQ: Breathing helps you think more clearly and access your problem-solving abilities.

Step 3: Connect to Your Body History
1. Identify Familiarity: Ask yourself how your current response makes sense based on your past experiences.
2. Contextualize the Response: Determine when this response was appropriate in your past. This helps to understand why it's being triggered now.

Step 4: Evaluate the Proportion of Old Energy
1. Estimate the Old Energy: Assess what percentage of your current response is rooted in old experiences. Even an estimate is helpful (e.g., "60-80% of this feeling is from my past").

Step 5: Identify What’s Real Now
1. Objective Reality: List the objective facts about your current situation.
2. Challenge Old Beliefs: Compare your current thoughts with these facts. Replace old, fear-based beliefs with statements that reflect your current reality.

Example: If you think, "I'm stupid," counter it with, "I'm capable and have done well in my studies."
Step 6: Remember and Reinforce
1. Recognize the Trigger: When triggered again, recognize the out-of-proportion response.

2. Breathe: This step is essential for you to re-train the trauma brain
3. Use Your List: Refer to the list of objective realities you created. Read it out loud to yourself until your feelings shift.
3. Fine-Tune as Needed: If new thoughts or fears arise, adjust your list and keep practicing.

Practical Application
Example 1: Fear in the Kitchen
1. Step 1: Notice fear and messiness in the kitchen.

Trigger: Being in the kitchen.
Self-Talk: "I can't stay here. It's too scary."
2. Step 2: Breathe deeply to calm down.

3. Step 3: Realize fear of the kitchen is rooted in past trauma (access the story without telling it).
4. Step 4: Assess that 100% of the fear is from the past.
5. Step 5: Identify current reality—safe kitchen, no immediate threat.

New Statements: "I am safe in my kitchen. I can stay and clean at my own pace."
6. Step 6: When fear arises, use the new statements to remind yourself of your safety.

Example 2: Feeling Stupid After a Bad Grade
1. Step 1: Notice the feeling of being stupid after getting a D.

Trigger: Receiving a low grade.
Self-Talk: "I'm stupid. I can't do this."
2. Step 2: Breathe deeply to regain clarity.

3. Step 3: Recognize the belief comes from past experiences and messages.

4. Step 4: Assess that most of the fear and self-doubt are from the past (from examples in my Body History).

5. Step 5: Identify current reality—successful in other subjects, capable of improvement.


New Statements: "I'm capable and doing well in most subjects. Chemistry is just a challenge, not a reflection of my intelligence."
6. Step 6: When doubts arise, use the new statements to reinforce your capabilities.

Homework
1. Work Through the Steps: Practice the six steps with a specific trigger.
2. Create Your Lists: Document triggers, old beliefs, and new reality-based statements.
3. Practice Consistently: Focus on one trigger at a time until it's healed.

Next week, we'll dive into practical examples and scenarios to help you apply these six steps effectively. Keep practicing, and remember, healing takes time but is entirely possible. See you next week!