TRIGGER AND COPING SKILLS

TRIGGER COPING SKILL

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 TRAUMA TRIGGERS

THE PROBLEM What is the problem that my tiggers are causing or contributing to?

TRIGGER EXPOSURE When I am exposed to my trigger/s, what is the worst thing that could happen?

UNDERSTANDING TRIGGERS
Triggers can be different for each person, but many triggers are common. Below are common triggers, think about
your anxious thoughts related to each category. You can even add your own triggers.

SITUATIONS PEOPLE PLACES

HEALTH THOUGHTS EMOTIONAL STATES

REALITY ACCEPTANCE WORKSHEET

Realities that I am refusing to accept are..

What does my behaviour look like when I am refusing to accept my reality? (tantrums,
manipulation, meltdown, withdrawal, anxiety)

What suffering do I endure when I refuse to accept my reality?

 COPING AHEAD OF TIME

1. Describe a situation that is likely to create negative emotions for you.

2. What coping skill or problem solving skill would work best for you in this situation?

Close your eyes and imagine that you are in that situation right now.

Role play or rehearse in your mind that you are coping effectively in the situation with
your chosen coping skill.
What will you do, say and act?
TRIGGER THERMOMETER
Rank your trigger distress level.

Highest level of
distress possible.
Feel out of control.

Quite distressed
and anxious,
interfering with
functioning.

Moderate distress,
feeling
uncomfortable.

Minimal distress
and anxiety.

No distress,
feeling
at peace.
 ANXIETY SYMPTOMS

Memory Avoidance Headaches Insomnia

issues

Needing Procrastination Rapid Lack of

reassurance heartbeat patience

Overthinking Sweating Stomach Constant

issues worrying
IDENTIFYING PHYSICAL SYMPTOMS
Everybody's body will physically respond to anxiety in many different ways.
But some common physical symptoms are shown below.

Close your eyes. Take a deep breath in through your nose, and out through
your mouth. Starting with the top of your head, become aware of how your
body feels. Slowly move down your body, noticing how each body part feels,
down to your toes. Make a note of any areas of discomfort on the body
below.

Jittery Red cheeks

teeth

Headache
Sweating

Heart beats
Trembling
fast

Nauseous
Tense

Weak or
jelly legs Butterflies in the
tummy

Clenched
Chest pain
fists
 TRAUMA NARRATIVE

WHAT HAPPENED. USE FACTS TO DESCRIBE THE TRAUMATIC EXPERIENCE.

WHO DID IT HAPPEN TO?

WHEN DID IT HAPPEN?

WHERE DID IT HAPPEN?

WHAT ARE YOUR FEELINGS ABOUT THIS SITUATION?

 TRIGGER MAP

WHEN THIS HAPPENS

THIS IS WHAT I THINK THIS IS WHAT I FEEL

THIS IS WHAT I CAN DO TO REDUCE MY ANXIETY

 THE TREE OF LIFE
The Trauma Tree

LEAVES
(SIGNIFICANT PEOPLE)
- Who are the people that I
trust and I can turn to for
support?

STORMS
(CHALLENGES)
- Stressful events
- Losses FRUIT
- Lack of resources (GIFTS)
- My Strengths,
kindness, love,
BRANCHES giving.
(DREAMS)
- What do I
want me future
to look like? TRUNK
(SKILLS)
- What am
GROUND I good at?
(PRESENT LIFE)
- Skills I have
- Where I live acquired.
and how I spend
my days.

ROOTS
(WHERE I CAME FROM)
- Family and upbringing.

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 THE TREE OF LIFE
The Trauma Tree
STORMS (CHALLENGES)
- What obstacles do I need to overcome?

LEAVES (SIGNIFICANT PEOPLE)

- Who are the people that I trust and I can turn to for support?

FRUIT (GIFTS)
- What are my strengths?

TRUNK (SKILLS)
- What are my skills?

ROOTS (WHERE I CAME FROM)

- What was my upbringing like?

GROUND (PRESENT LIFE)

- What are my interests and hobbies? How do I spend my time?

BRANCHES (DREAMS)
- What are my hopes and dreams for the future?

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 STORMS - CHALLENGES
Storms might include - mental health problems, friends or family conflict and/or lack
of resources and support.
- What storms have you experienced in the past?
- What obstacles do you need to overcome?
- What storms might you experience in the future?

LEAVES - SIGNIFICANT PEOPLE

- Who plays an important role in your life?
- Who are the people that your trust and turn to for support?
- What makes you trust them?
- How have they influenced your life so far?
- Do they know they are important to you?

FRUIT - GIFTS
- What compliments have you received?
- What are some of your strengths?
- Have the significant people in your life helped shape your strengths?
- Have you ever received any materialistic gifts that have helped you?
- What strength are you working on at the moment?

TRUNK - SKILLS
- What are your top 3 skills?
- How did you develop your coping skills and abilities?
Did anything impact your coping skills?
Do you focus more on your faults, rather than your skills?

ROOTS - WHERE DID I COME FROM?

- Where were you born?
- What are your favourite memories?
- Who helped shape your life?
- Do you think your past has influenced your present life?

GROUND - PRESENT LIFE

- What is the best thing about your present life?
- How do you like to spend your spare time?
- What do you wish you had more time for?
- What do you value the most?

BRANCHES - DREAMS

- If you had three wishes, what would they be?

- Would you use your wishes to better yourself?
- Would you give any of your wishes to other people? If so, who and why?

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 STORMS -
CHALLENGES

LEAVES
SIGNIFICANT
PEOPLE

FRUIT - GIFTS

TRUNK - SKILLS

ROOTS WHERE DID I

COME FROM?

GROUND
PRESENT LIFE

BRANCHES - DREAMS

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HOW TRAUMA AFFECTS
THE BRAIN

THE PREFRONTAL CORTEX

Responsible for 'Rational Thinking',
executive functioning, higher-level
thinking and reasoning. Trauma can
decrease the prefrontal cortex function.

THE AMYGDALA
The 'emotional
response' center of
the brain. Helps
perceive and
control emotions.
Trauma increases
the Amygdala
activation causing
greater fear
responses.

THE HIPPOCAMPUS
Associated primarily with memory and
learning. Helps differentiate between the
past and the present. Trauma causes a
decrease in the Hippocampus functioning.

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 SAFETY PLAN
Name: D.O.B Date:

TRIGGERS WARNING SIGNS

Situation or feeling that has made me feel What feelings do I have in my body?
uncomfortable.

COPING SKILLS SAFE PLACES

What can I do to make myself feel better?
Places that makes me feel safe and comfortable are...

FRIENDS I CAN CALL FAMILY MEMBERS

Friends that I can rely on for support. Family members that I can rely on for support.

REASONS FOR LIVING PROFESSIONAL AGENCIES I CAN

I have so many reasons to keep on living.
CALL
Crisis support numbers.
 TRAUMA
TRIGGERS
Sounds People Thoughts

Hearing certain music Being around people Certain memories or

or sounds that remind that are linked to or thoughts can bring
you of past trauma. have similarities back old trauma.
related to your trauma.

Situations Feelings Smells

Being in a situation Just feeling pain Certain smells are

that makes you feel unrelated to your trauma strongly linked to our
unsafe. can be enough to re memories.
trigger your trauma.

Places Death Media

Seeing something on
Places that have The death of anyone social media, movie
similarities to where involved in the trauma scenes or news reports
the trauma took place. can re trigger pain. that are similar to your
trauma.
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