I didn’t sleep well last night.
I had read an email at bedtime.
At first, I didn’t think it bothered me.
But then it began impacting my sleep.
I tossed and turned.
I kept waking up.
I was too tired to process at night.
When I woke up, I realized I was struggling.
I had a coaching session scheduled.
So, I decided to use it to get coaching on my issue.
The coach asked me how the email made me feel.
I answered, “Defeated”.
And then it happened:
- The tears welled up.
- My shoulders raised and got tense.
- My stomach tightened.
- I felt like I couldn’t think.
- I wanted to run or lash out.
I was triggered!
The coach asked me a question.
I couldn’t even understand what she had asked.
The whirr in my head got louder.
Boy, I was really triggered.
Then I remembered the first part of my Triggered Protocol.
I remembered the first part was to …
But I am getting ahead of myself.
So, what is getting triggered?
Getting triggered happens to all of us.
At that moment you might not even know what triggered you.
You do know you have an instant, almost uncontrollable urge to react.
People react by:
- Getting angry.
- Lashing out.
- Leaving (walking away, driving away, running away).
- Stuffing their feelings with food, drink, drugs, binging on TV and social media.
This is because when you are triggered your Limbic Brain takes over.
This is also known as your Reptilian Brain.
This is where Fight, Flight or Freeze live.
It is the earliest part of the brain to develop.
It is the part of the brain that kept the cavemen alive when a wild animal chased them.
Limbic Brain triggers come on fast, unexpectedly and feel overpoweringly urgent.
It is the “The house is on fire, get out” panicked, anxiety-filled or angry feeling.
Once you are triggered and the Limbic Brain takes over,
It can seem impossible to stop until your reaction plays itself out.
This can leave you feeling spent and exhausted.
It can cause you to say and do things that you regret later.
Here is the good news:
- Triggers are not in charge.
- Your Limbic Brain is not in charge.
- You are in charge.
- You can take back your power and control.
- You can move out of your Limbic Brain …
- And Back into your Prefrontal Cortex.
Your Prefrontal Cortex is where your power and control lives.
It is where you can problem solve and create.
Here is a Triggered Protocol for you to practice.
1. Stop. Stop everything. Don’t talk. Don’t move. Just stop.
2. Start the below breathing exercise and repeat a minimum of three times (more if needed)
Breath in through the nose to the slow count of five (1 … 2 … 3 … 4 … 5)
Hold the breath to the slow count of three (1 … 2 … 3)
Exhale through the mouth to the slow count of five (1 … 2 … 3 … 4 … 5)
3. Take a physical break. Go to the bathroom, ladies room, go for a walk, sit in the backyard garden
Say to those around you: “Please excuse me I need a break. I will be back after I’ve processed.”
- Let the thoughts and feelings come AND SIT WITH THEM – Don’t react. Just let them come.
Tell your mind to however it says it wants you to react: “Thank you for sharing. But, right now I am
choosing to do my protocol.”
- Take your journal with you to where you went and start writing everything down. This is a Thought
Download. From the Thought Download pick one dominate thought or feeling and do an Unintentional and
Intentional Model. If you don’t know how to do these search my previous blogs on Thought Download and
Practicing this Trigger Protocol will put you back in your power.
From there you can calmly decide what to do next.
If you would like help learning to use a Trigger Protocol, just click: Schedule My Free Consultation With Cindy
I will help you!