Coping with highly triggered states can be extremely challenging, but there are techniques that may provide some relief and grounding:
Grounding Techniques: Use grounding exercises to help anchor yourself in the present moment and reconnect with your surroundings. Examples include deep breathing exercises, noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Sensory Self-Soothing: Engage your senses in calming activities, such as taking a warm bath, wrapping yourself in a soft blanket, using essential oils with comforting scents, or listening to soothing music.
Mindfulness and Meditation: Practice mindfulness to observe your thoughts and feelings without judgment. Meditation can also help create a sense of calm and reduce anxiety.
Seek Safety: If possible, go to a safe space or be with someone you trust. Feeling safe and supported can be reassuring during highly triggered moments.
Distract Yourself: Engage in activities that can divert your focus away from the triggers, such as reading a book, watching a movie, or doing art.
Progressive Muscle Relaxation: Tense and relax each muscle group in your body progressively. This technique can help release physical tension.
Positive Affirmations: Repeat positive and reassuring statements to yourself, such as "I am safe," "I am strong," or "This too shall pass."
Reach Out for Support: Contact a friend, family member, or support group to share what you're experiencing and receive understanding and empathy.
Safe Place Visualization: Close your eyes and imagine a safe and comforting place. Visualize all the details and immerse yourself in this mental safe haven.
Limit Exposure to Triggers: If possible, avoid situations or environments that trigger your PTSD or C-PTSD symptoms until you feel more stable and prepared to handle them.
It's important to remember that coping skills can vary from person to person, and what works for one individual may not work for another. Additionally, coping with intense triggers can be challenging to manage alone. Seeking support from a mental health professional experienced in trauma treatment can be instrumental in developing personalized coping strategies and addressing the underlying issues associated with C-PTSD or PTSD. Therapy, such as EMDR or trauma-focused cognitive-behavioral therapy, can provide valuable tools to navigate through triggering situations more effectively.