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Learning to manage triggers is an important part of healing from trauma. While you can’t always prevent triggers, you can develop tools to lessen their impact and help you return to the present moment. If you'd like to read more about triggers themselves, go to our [Triggers] page. 

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Ground Yourself

When a trigger hits, your nervous system reacts as if the danger is happening now. Grounding can help you reconnect with the present.

• Use the 5‑4‑3‑2‑1 method to name things you can see, touch, hear, smell, and taste

• Hold a comforting object like a fidget item, soft fabric, or weighted blanket

• Focus on slow, deep breaths—inhale for 4, exhale for 6

[Explore more grounding techniques ]

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Soothe Your Body

Triggers affect both your mind and body. Calming physical responses can help you feel safer.

• Try progressive muscle relaxation or gentle stretching

• Listen to soothing music or white noise

• Use temperature changes like a cool cloth, warm tea, or holding ice

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Have a Coping Plan

Preparing for triggers can make them less overwhelming.

• Keep grounding tools in easy reach. Fidgets, scents, or a comforting object

• Create a safe space in your home where you can calm down

• Use anchoring phrases like:
  “I am here now.”
  “This is a memory, not the present.”
  “I am safe.”

[See how to create a self‑care box ]

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Decide When to Avoid vs. Face Triggers

• If a trigger is rare or unnecessary, it’s okay to protect yourself and avoid it.

• For frequent triggers, consider working with a trauma‑informed therapist to face them safely and reduce their intensity

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Aftercare and Reflection

After a trigger passes, give yourself time to recover.

• Journal your experience to identify patterns

• Use calming activities like drawing, reading, or connecting with a trusted person

• Offer yourself compassion: “It makes sense that I reacted this way. I am healing.”

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Remember

Managing triggers takes patience and practice. Triggers are not a sign of weakness—they are a survival response. With the right tools and support, they will feel more manageable over time.

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[Back to Trauma Symptoms] 

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This page is for informational purposes only and is not a substitute for medical or mental health care. If you are concerned about your health or well-being, please reach out to a qualified professional. Read our full disclaimer