Page 9 - 2019-2020 Leader Manual

Noticing Me Toolkit: Understanding Triggers

What are triggers? What are common adult triggers?

 Everyone has them  Social humiliation
 0-60, sudden intense, hard to calm  Social exclusion
 Stimulus that causes a “threat” response  Challenge / defiance

 Body memory of  Feeling inadequate, hopeless
“a time I felt I was in danger”  Triggering thoughts, internal
 From danger to a survival response pictures, self-talk, memories, or
(fight/flight/ auditory or body sensations
freeze/surrender)

What are some
signs someone is
triggered?
 Change in voice / When are people
tone / body more likely to be
posture triggered?
 Shallow breathing  Sleep-deprived
 Holding breath  Hungry
 Uneasy stomach  Exhausted
 Ruminating  Uncertain
 Thinking the worst  Unfamiliar
case scenario  Lonely
 All or none  Sick
thinking
 Feeling attacked
or defending as
though attacked

What are some quick ways to upload calm after How can I identify my personal
being triggered? triggers? Fill in the blanks:
 Breathe deeply, exhale longer  I have trouble when
 Say to yourself, “I am safe, I am relaxed, I can __________________________
handle this”  I get a really big feeling (e.g.,
 Choose a 6-second distraction furious/ terrified/ overwhelmed/
 Laugh numb/ panicky) when
 Move to understanding __________________________
 Be curious (get your front brain online again)

Leader Manual, Social Programs, Calgary Neighbourhoods page. 9