Have you ever felt like there’s no way back once you’re triggered? It can definitely feel like nothing will bring you back except time or your next therapy session. I’ve been there too.
Here are some of my favourite ways to come back from being triggered:
1) Grab an object, the more interesting the better. Out loud, tell yourself how it feels. Does it all feel the same? Or do different parts of it feel different? How does the weight feel in your hands? What colours can you see? Describe the shades, the intensities. What temperature is it? Is it all the same temperature? And so forth.
2) Set the timer on your phone for 3 minutes. Now imagine a rectangle and breathe along the sides. On the short side, breathe in through your nose. On the long side, breathe audibly out through your open mouth, making an ‘aaahhhh’ noise as you do so. You will likely start off with shorter breaths. Just make each breath longer and longer, always making sure that your out breath is longer than your in breath. For added benefit, move or wiggle your body side to side as you do this. Trust me, it helps.
3) State, out loud, the facts about yourself. The things you do as an adult, that distinguish you from a child. E.g., My name is XX. I am X years old. I live in a XX. I am a (partner/friend/parent). I am a (job title/student). I drive a car. Etc. If you can, add in things you are proud of or feel competent doing.
4) In the room you are in, say out loud, whatever you can see, feel, smell, touch etc.. E.g., I can see the toaster, I can smell the toast from this morning. I can see the birds in the tree. I can hear them singing. I can feel the floor beneath my feet. I can feel the bench, it’s cool to touch and hard and smooth. I can hear my voice.