23 Strategies to Help Manage Triggers

Being triggered can be a challenging and overwhelming experience. However, there are many strategies that can help you cope with these intense emotions. Here’s a list of 24 different ways to manage triggers.

Experiment with different strategies and find what words for you.

  1. Deep breathing: Focusing on your breath can help you calm down and regulate your emotions.
  2. Mindfulness: Mindfulness involves focusing your attention on the present moment and can help you stay grounded when triggered.
  3. Meditation: Regular meditation practice can help you manage triggers by increasing your capacity to remain calm in the face of difficult emotions.
  4. Exercise: Exercise can help you release pent-up emotions and boost your mood.
  5. Yoga: Yoga combines physical movement with mindfulness practices and can be a helpful way to manage triggers.
  6. Journaling: Writing down your thoughts and feelings can help you process difficult emotions.
  7. Talking to a trusted friend: Sharing your experience with a trusted friend can help you feel heard and supported.
  8. Seeking professional help: Talking to a therapist or counselor can provide you with additional tools and resources for managing triggers.
  9. Creating art: Engaging in creative activities, such as painting or drawing, can help you express difficult emotions.
  10. Listening to music: Music can have a calming effect and can help you shift your focus away from triggering thoughts.
  11. Practicing self-compassion: Being kind and compassionate towards yourself can help you manage difficult emotions.
  12. Taking a break: Sometimes, taking a break from triggering situations can be the best thing for managing overwhelming emotions.
  13. Practicing gratitude: Focusing on what you’re thankful for can help shift your mindset away from negative emotions.
  14. Avoiding drugs and alcohol: Using drugs or alcohol to cope with triggers can make things worse in the long run.
  15. Eating a balanced diet: Eating a healthy diet can help support your mental and physical health.
  16. Getting enough sleep: Sleep plays a crucial role in regulating emotions and managing triggers.
  17. Engaging in hobbies: Participating in activities you enjoy can be a helpful way to manage triggers.
  18. Setting boundaries: Setting boundaries with people or situations that trigger you can help you feel more in control.
  19. Practicing relaxation techniques: Techniques like progressive muscle relaxation or visualization can help you manage overwhelming emotions.
  20. Engaging in spirituality: Spirituality can provide a sense of meaning and purpose and can be a helpful coping strategy.
  21. Practicing self-care: Engaging in self-care activities, such as taking a bath or going for a walk, can help you manage triggers.
  22. Accepting your emotions: Accepting your emotions, rather than trying to fight them, can be a helpful way to manage triggers.
  23. Seeking support from a support group: Connecting with others who have had similar experiences can provide a sense of community and support.