Coping Mechanisms for Triggered Trauma
The past few months have been characterized by recognizing some of my unprocessed trauma triggers, going back to therapy, and slowly working through said triggers.
In this season of heightened anxiety and hypervigilance, I’ve relied heavily on my healthy coping mechanisms to relieve tension and return to a state of mental regulation. While everyone’s calming strategies will vary based on individual needs, and many of them feel self-explanatory, below are the things that have been most effective for me:
Sunshine
I easily forget this simple yet profound way of regulating my nervous system. However, getting out for even a short walk or a coffee on the porch never fails to lower my stress and allow me space to process. (Although I aim for regular time outside, it can be challenging in the winter, so I also take a daily Vitamin D supplement for an added boost to my mental health and immunity.)
Breathwork
“Breathwork” has felt a bit like a buzzword in recent health and mental wellness culture, but in addition to its scientifically proven benefits, I’ve noticed experienced the positive effects of consistent practice in my own life. The more regularly I practice it, the more I use deep breathing to help me regulate in stressful moments. I find 4x7x8 and box breathing to be most helpful, especially when practiced during heightened anxiety or before sleep. (Note: many smart watches, such as my Garmin, offer guided breathwork activities.)
Journaling
While there’s no right or wrong way to journal, I prefer to do so in the evening to clear my mind and wind down for sleep. I typically follow a model adapted from Cat Meffan’s at the Soul Sanctuary: list 5 things I’m grateful for; reflect on 1 thing I’d have done differently that day; note one thing I’m looking forward to the next day; and write a final section to process through everything taking up residence in my brain. (This last piece typically takes the form of a prayer, a reflection, or a no-holds-barred brain dump.) This combination of gratitude, reflection, and “getting it all out” allows my mind to relax and empty.
Yoga
In The Body Keeps the Score, Dr. Bessel van der Kolk unpacks his research about the positive impact of yoga on HRV (heart rate variance). While trauma survivors often have imbalanced HRVs, the practice of mind-body exercises like yoga can help re-regulate this rhythm. HRV benefits aside, I also find the mindfulness and breathwork of yoga help me slow down and feel calmer when a trigger causes me to feel anxious or dysregulated. I have an online membership to Soul Sanctuary, but there are a plethora of free yoga videos available on YouTube for all experience levels.
Strength Training
The faster pace of strength training may feel like the opposite of yoga, but when I’m in an especially heightened state, the best thing to do with my adrenaline is to turn on energizing music and do an activity matching that energy. Leveraging the adrenaline through lifting weights helps my system reset and begin to return to a level state. (For more on the science behind this practice, check out Burnout by Emily and Amelia Nagoski).
Talking it Out
Sometimes, verbal processing is the best thing for calming my anxiety. The act of speaking my fears or painful moments—and having them heard and validated by trusted people—takes away the power of those fears. Whether this processing happens in a formal therapy setting or a conversation with a trusted family member or friend, knowing I’m not along in my ache is tremendously comforting.
