C7 Session 51 - Learning My Triggers

Key Questions

Who can be a trigger for you? Why?

What are some words, sounds, and deeds that you can do to cope with a trigger?

Where in your body do you feel uncomfortable when you are trying to fight a trigger?

Why can it be hard to control your reactions to triggers when you are in a negative state of mind?

When you are triggered, which V.E.S.P.M. belief do you find it hard to ignore?

How can you deal with a trigger you can't get away from? 

Triggers – An external event or circumstance that may produce an uncomfortable thought in turn triggering the CBT process. For more information on the CBT process click The Six Components 

How do you react to the following thoughts?

Triggering Thoughts

Personalizing a situation – It is all about me thinking. “I know it was because I ….”

Minimization of the positive – Never expecting the best from a situation.

Maximization of the negative – Always preparing for the worst possible scenario.  

Negative selection – Only focusing on the negative parts. Dismissing the positive.

All or nothing – No exception to a rule thinking. Unable to adjust to change.

Controlling – Think that if you can’t control everything it will be ruined.

Overgeneralizing – Using past experiences to judge all current situations.

Assuming – Not taking time to find the facts before you react. 

Fortune telling – Predicting the future. “I already know what's going to happen”

 Self-Reflection Points

• Before reacting or responding to anything, be aware of your current state of mind and your emotions these will affect your reaction. 

• Think about the consequences, Is my reaction even worth the consequences that may happen?

• Ask yourself: Does this person or situation remind you of someone or something you don't like? This can affect your mood and reaction as well.

• What you watch, where you visit, and even the music you listen to can mold your thoughts and moods. 

• The things you are teaching yourself or absorbing into your mind regularly could be affecting you causing new triggers to erupt. 

• Are you being triggered due to unresolved issues on your part? Maybe it's time to address them.

• The world can be full of triggers. We can't control everything and everyone so you must learn how to separate your thoughts from your emotions. You can listen to a problem without riding the emotional roller coaster with people. Don't let negativity in. Shower negative people with love, they will either join your party or leave. Either way, keep yourself safe.    

• Remember to continue to update your V.E.S.P.M. plan this will help to control your triggers.

Q – How did you maintain control of your emotions today? Give an example.

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