Have a Regulated Holiday

Photo by Alexander Grey on Unsplash

Have a Regulated Holiday
Let’s talk about triggering. The holidays tend to be some of the most triggering times of the year. A trigger is a reflex to some kind of stimuli that activates our nervous system and tells us that we could be in danger. We can be triggered by natural stimuli, such as a loud noise or growling dog. And we can be triggered by stimuli in our everyday life that, on the surface do not appear to be a threat, but our brain and body still perceive as dangerous because of an experience in the past.

People and their behaviors can be our biggest triggers. And because there are usually a lot of people around during holiday gatherings, a lot of triggering can happen. It can take a lot of work to identify and really understand our individual triggers, and counseling is the best option long term. But we can learn small steps to help our body and brain return to a sense of safety.

First, recognize you are triggered (common symptoms include increase in heart rate, muscle tension, quicker breathing, hyperawareness/hypervigilance). Then, look around and confirm that you are safe. If you are not safe, then remove yourself from the situation. If you are safe, practice mindfulness next. Focus in and notice what you see, hear, smell, taste or can touch. Bringing your brain back into the current situation and realizing you are safe will help your brain communicate with your body that everything is okay and your triggered symptoms should decrease. And then repeat. We usually have to practice regulation steps repeatedly (think a few hundred times) to feel the long-term effects, but practicing in brief moments is a place to start.

Give it a try, you deserve a more regulated and peaceful holiday experience.

Written by Dr. Lacey Wright, PsyD