It's Just a Hat.

my muscles tighten and my breathing got shallow. Before my mind could race too far on of the kids asked 'what's that?' and I was able to bring myself back to the moment and recognize it was just a hat someone had lost while swimming. Easy enough to do. But for me in that moment it was much more than a hat.

It was a trigger of memories I would rather forget. When I look back now I can say that I have come a long way. Before that hat would have been on my mind for days. All of the memories would have flooded back and I would have had to do some serious work to get back to my usual state.

I'm sure I can owe that partly to my kids bringing me back to the present so quickly that I could recognize it for what it really is, a trigger, not the same event occurring again.

That's what happens when you have been through trauma though, it creates a pattern of thinking that, once safely stored away can be triggered or brought back to the forefront by an otherwise insignificant object, person, comment or event.

Recognizing your triggers can go a long way in helping you overcome the trauma patterns that can keep you stuck. The first step is to recognize the symptoms of your pattern. This could be physical symptoms or a though that lets you know you are in a trauma response.

Second, figure out what started the pattern, this is your trigger. You could have one or many depending on where you are in your healing journey. Some may be more prominent than others.

Third, once you recognize what your triggers are you can use your self-care strategies prior to the mental and physical manifestations really take hold. It's important to use strategies that you have practiced when you are calm and in a good space because trying to learn something new while you are in crisis is extremely challenging. Creating a plan of action when you are feeling well will increase your confidence in your ability to handle a challenging situation or when you come across a trigger.

Always remember that this is a journey, healing and recovery doesn't happen overnight but the longer we deny that we have triggers or that we choose not to be proactive about them the longer it will take and the deeper those thoughts can take hold. Be gracious with yourself in your journey and ask for help when you need it.