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15 Ways to Calm Yourself When Triggered

Updated: May 16, 2023

Connie Diffenderfer, BSN, RN, NC-BC, BC-MHC

  1. Recognize and accept your feelings without judging them. You are enough as God created you. You are important. You are worthy. You are loveable. You have a purpose.

  2. Journal.

  3. Take 3-5 deep breaths using the 5-2-8 method or the box method of 4-4-4-4

  4. Magnesium is known to be very calming and many people are deficient in it. (Not medical advice. Please discuss with your physician.)

  5. Take a nap. Even 15 minutes can calm your nervous system and give you a refreshed feeling.

  6. Taking a hot bath with Epsom salts, fractionated coconut oil, 1/4 c. of apple cider vinegar, and essential oils like lemon, lavender, eucalyptus, and spearmint have been very helpful when I am feeling activated. (Consult with a physician if any contraindications. )

  7. Do a guided meditation. Can can be combined with tapping (Butterfly or EFT). I offer faith based meditation/mindfulness in my Overcomers in Him Self Paced Online program.

  8. Minimize stimulus. (Especially if suffering with/as HSP, C-PTSD, &/or PTSD)

  9. Get outside. Go for a walk, get barefoot, etc.

  10. Comfort box. This is something I do with my 1:1 clients.

  11. Don’t make any significant or permanent decisions while activated/triggered.

  12. Get a massage. Even if it’s just someone rubbing your feet, massaging your scalp, or using a massage chair. This is relaxing to your body and will cause healthy hormones to be secreted. Massage effects can last for several days.

  13. Exercise or just dance. This releases endorphins that lower pain levels (emotional & physical) and helps get rid of the cortisol circulating in your body.

  14. Pick a playlist of music you enjoy. This can be combined with dancing or just to relax.

  15. Cold Dive/Therapy: Splash some cold water on your face or even just let it run over your hands or feet. Drink a glass of ice cold beverage. This stimulates the vagus nerve and signals your body to relax. (Use caution and consult physician if unstable or low blood pressure.)


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