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How to Handle Being Triggered: A Guide to Self-Soothing and Transformation

We all experience moments when old versions of ourselves resurface, and we find ourselves reacting to unwanted circumstances or limiting beliefs. As we work on transforming our self-concept, it's important to know how to handle these triggers. Here's a step-by-step guide to help you navigate these challenging moments with compassion and resilience.


1. Acknowledge the Trigger

When you're triggered, the first step is to acknowledge that it's a natural part of the human experience. We all feel negatively at times because we are constantly evolving. Being aware of the reason why you are feeling triggered can help you handle these situations more maturely.


2. Soothe Yourself

Focus on soothing your nervous system by regaining your balance. Find methods that work for you, such as meditation, deep breathing, or simply sitting in stillness. Personally, I find affirmations and breathwork to be incredibly effective.


3. Shift Your Perspective

It's important to take your attention off the external reality that is triggering you. Find a perspective that takes the pressure off of you. By putting yourself in someone else's shoes, you can start to hack your trigger response. If you need to, reach out to someone who practices mindfulness or has experience with emotional regulation to help you shift your perspective. This support can be invaluable in helping you see things differently and focus on self-regulation.


4. Engage in Self-Care Practices

Self-care is a powerful tool in managing stress. Engage in activities that comfort and rejuvenate you. Here are a few examples:


- Take a Nap: If you're physically tired, rest can do wonders. Even if you don't sleep, just resting your mind and body can make a big difference.

- Exercise: Physical activity is great for releasing tension and boosting your mood. Clear out those toxins!

- Do What Feels Good: Whether it's reading a book, taking a bath, or spending time in nature, choose activities that make you feel good and raise your vibe.


5. Positive Self-Affirmation

Regularly remind yourself that the old versions of you no longer define who you are. Use positive self-affirmations to reinforce new beliefs about yourself. Here’s what you can tell yourself:


- "This isn't me anymore."

- "I get to decide who I am."

- "Everything works out for me."

- "People are just reflecting old beliefs, and I'm purging them."


Repeat these affirmations as often as needed to imprint these new beliefs. If you want daily affirmations, check out my Instagram Reels: [https://instagram.com/modelpatty/reels]


6. Consistent Practice

Overcoming triggers and old beliefs requires consistent practice. The more you engage in self-soothing and positive affirmation, the easier it becomes. With time, you'll find that you can shift back to your confident, secure self more quickly. Here are some techniques to practice regularly:


- Meditation: I have several guided meditations on my YouTube channel that you might find helpful.

- Deep Breathing: This can instantly calm your nervous system.

- Stillness: Spending a few moments in quiet reflection can be incredibly grounding.


Remember, it's all about practice. The more you do it, the more natural it will feel.


Being triggered is a part of the journey towards self-growth. By acknowledging your triggers, shifting your perspective, engaging in self-care, using positive affirmations, and practicing consistently, you can transform your response to these moments. Embrace the process with compassion and know that you are always evolving into a better version of yourself.


Remember, you are worthy of love and kindness, especially from yourself.


If any of this resonates with you and you want to chat with me about it, I invite you to apply for the 6 Sessions bundle. We’ll be able to get to know each other, discuss any areas for improvement, and create a plan that works for you ❤️ can’t wait to meet you! 


-Patty



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