If you’re trying to cut down on your consistent levels of stress or quit stressing out all together, it’s important to be aware of your triggers. Certain people, places, things, or situations can prompt the feeling of being overwhelmed.
You might have a trigger that causes you to stress out whenever you see someone else panicking. Or you may have trouble staying calm when you’re in an office or in a car. Whatever your triggers may be, it’s important to avoid them, or cope with them, if you want to stay on track with your mindset goals.
What happens when you can’t avoid your triggers
It’s no secret that stressful situations are everywhere. Whether you’re at a party, out to dinner, or just relaxing at home, chances are you’ll be faced with a wave of anxiety at some point. For many people, avoiding their triggers is the best way to stay on track. But what happens when you can’t avoid them? That’s when it’s important to have a plan in place.
Trigger awareness is everything
Fortunately, there are things you can do to deal with your triggers in a healthy way. One important step is to identify what your triggers are. What are the circumstances that usually lead you to stress? After you identify your triggers, you can plan ahead and have a strategy for dealing with them. Avoid the people, places, things, or activities you associate with anxiety. It may not always be possible to avoid all of your triggers; being aware of them and making an effort to avoid them when possible can help you stay on track and achieve your goal.
The key is to have a plan for how you will deal with these triggers when they occur. For example, if you’re in a meeting and someone starts assigning you challenging tasks with unrealistic deadlines, you could feel eaten alive by a sinking feeling as you sweat profusely. By taking the time to think about how you will deal with potential triggers, you will be better prepared to cope with them when they occur.
Two ways to deal with triggers
There are two main ways to deal with triggers: avoidance and coping skills.
Avoidance is simply avoiding situations that trigger the stress response. This might mean avoiding certain places or people, or changing your routine to avoid situations that induce anxiety.
Practical coping strategies
Coping skills are strategies and tools used to manage emotions, handle difficult situations and conflicts, and regulate behavior. They’re essential for solving difficult problems and maintaining emotional well-being in everyday life. Coping skills can help us to better manage stressful or overwhelming feelings such as anger, anxiety or depression.
Examples of coping skills include taking deep breaths or counting to ten before responding to a situation, adjusting thinking patterns to be more positive, journaling, talking to a trusted adult, exercising regularly, getting enough sleep, committing to activities that make you feel relaxed or good about yourself such as yoga or meditation, cultivating social relationships, and healthy self-care habits such as eating a balanced diet. Coping might also look like exercising or walking away from the trigger, too.
Learning how to recognize stressors and establish effective coping skills can have an immensely positive impact on physical health and overall mental well-being. Build your confidence and learn to deal with unhealthy coping mechanisms such as alcohol in a healthy way.
With repetition and consistency, these practices can become habits, making it easier for you to choose healthy coping mechanisms. As you continue down this path, you will likely find yourself feeling healthier and more in control of your life. Committing to this journey will pay dividends in terms of a deeper sense of peace and a happier future.
Next time you feel the beginnings of panic, remember that triggers can be overcome with a bit of effort. Recognize your personal triggers and explore healthy coping skills to help deal with them. It may not be easy, but it is definitely worth it in the long run. Know your limits, avoid stressful situations that might lead to drinking and other problem behaviors, and set goals around cutting back on these habits.
