1. Practice deep breathing: When you feel triggered, your body tends to enter a state of heightened alertness, which can cause your breathing to become shallow and rapid. Practicing deep breathing exercises can help to calm your mind and body by reducing stress hormones. Take slow, deep breaths in through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat as needed until you feel more relaxed. 2. Identify and challenge negative thoughts: When you feel triggered, negative thoughts can quickly spiral out of control. Take a step back and try to identify the thoughts that are contributing to your distress. Once you've identified them, challenge them by asking yourself if they're based in reality or if they're just assumptions or beliefs. Reframe negative thoughts into more positive and realistic ones. 3. Practice mindfulness: Mindfulness involves paying attention to the present moment and observing your thoughts and feelings without judgment. When you're triggered, mindfulness can help you to stay grounded and reduce the intensity of your emotions. Take a few minutes to focus on your breath, notice the sensations in your body, and observe your thoughts and feelings without trying to change them. 4. Use positive self-talk: Positive self-talk can help you to counteract negative thoughts and reframe your perspective. Instead of berating yourself or blaming others, use kind and supportive language. For example, instead of saying, "I can't handle this," say, "I'm doing the best I can right now." 5. Engage in self-care activities: When you're triggered, it's important to take care of yourself physically and emotionally. Engage in activities that make you feel good, such as exercise, spending time in nature, practicing a hobby, or spending time with loved ones. Make sure to prioritize your needs and give yourself time and space to recover.
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