This is why you’re triggered!

You can feel completely overwhelmed by a trigger and still not know how to get through it. Getting triggered isn't a character flaw — and pushing through it without tools only makes it worse. Here's what actually helps.

What you'll learn:

•Why your nervous system reacts the way it does when you're triggered
•How one simple breathing technique signals safety to your body in real time
•What ego witnessing is and how it stops a trigger from taking over
•Why the stories your mind tells in triggered moments aren't the truth
•How self-acceptance — not shame — is what actually turns down the intensity

Watch full video here: https://youtu.be/hTswiW-R5_Q

Complete transcript: This is why you’re triggered!

When we're triggered, our nervous system is reacting to something that feels familiar and unresolved. So, how do we get through these moments? There are three steps that are incredibly important. Now, the first step, and for those of you who follow me know I talk about this often, is breathing. Deep belly breathing can be one of the simplest tools that you can use, literally anytime and anywhere. And it's as easy as placing a hand on your belly and taking one or two or maybe even three slow deep breaths. And then when you're breathing out, you want to lengthen that exhale so it's just a bit longer than your inhale.

That slower, deeper breath actually signals safety to your nervous system, and it begins to calm your physiological responses that are happening in the moment. Step two, you want to practice witnessing your ego. So, say for instance, if I don't hear back from my partner or my loved one, and a lot of time has passed between texts, more time than I'm comfortable with, I might notice my mind starts to tell a story.

Oh, she's abandoning me, she's mad at me, she's leaving me. If I can learn to witness this narrative, instead of automatically believing it, things begin to shift. So, instead of just defaulting, right, to being abandoned, I can say, you know, ego, thank you for trying to protect me. Step three, we want to practice self-acceptance. We want to honor the reality of what we're feeling in the moment. So, when something gets triggered, it's not random. It's actually connected to something that matters deeply to us. Honoring that reality is actually a practice of self-acceptance where we learn to let the emotion exist without shaming ourselves for it. Now when we combine these steps, breathing to regulate our body, witnessing our ego narratives without merging with it or becoming it or reacting from it and still validating our emotional experience, we begin to release the intensity over time. We turn down the dial.

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