Practice Shifting the Trigger

There is an interesting correlation between stress and the brand we label ourselves as a result of feeling stress; this one way scope of perspective that our inability to cope with stress would signify our sense of self-worth. For an example, if you are consistently stressed out, there is something 'wrong' with you.

I'd love to share with you some insight on stress (where it comes from and why we react the way we do) and some ways to help you practice control within these moments of heightened stress.

It all has to do with the way our brain processes information. We utilize our 5 senses in order to gather information about ourselves and the word around us. IF, any information that comes through is a reminder of past trauma/challenge/experience (negative/limiting) it bypasses the parts of the brain that controls our ability to rationalize or reason and launches itself straight to part of the brain that immediately activates the sympathetic nervous system ("gas peddle") and initiates a series of chemical responses from the adrenal glands to release epinephrine and norepinephrine to prepare us to flight, flight or freeze. 

These glands respond by pumping the hormone epinephrine (also known as adrenaline) into the bloodstream. As epinephrine circulates through the body, it brings on a number of physiological changes. The heart beats faster than normal, pushing blood to the muscles, heart, and other vital organs. Pulse rate and blood pressure go up, breath more rapid, small airways in the lungs open wide so the lungs can take in as much oxygen as possible with each breath. Extra oxygen is sent to the brain, increasing alertness. Sight, hearing, and other senses become sharper. 

The wiring is so efficient and the bypass happens so quickly, that the brain's visual centers haven't had a chance to fully process what is happening. That's why you might find yourself just barely dodging that person while you were face down in your phone while walking on the street. You just reacted.

Keep in mind, the fight isn’t always necessarily a physical fight. It can be emotions of resentment, hate, anger, frustration, etc. Because the part of the brain that is activated, holds ALL OF OUR PAST EXPERIENCES like a hard drive, you can be experiencing what's called a 'trigger.' When any one of your senses is triggered by 'like' words, places, environment, people, etc. that once caused you harm, pain, or put you in danger, you will have the same exact response as if you were in immediate danger. Your processing cannot tell the difference unless you are consciously bringing yourself to analyze the correlation between your response and what is actually happening in real-time.

For example; take an individual that experienced a traumatic experience in the past which caused them harm, pain, sadness, grief, loss, etc. Certain sounds, environments, words, smells, genders, etc. all would be considered a 'trigger' in real-time (in their present) to an individual as a result of their traumatic experience of the past. Because all of these experiences are recorded by the subconscious mind, this individual is likely to be triggered if any of their senses perceive 'like' information from their past traumatic experience.

Sequence: Information is absorbed by the 5 senses. That information then passes through the area of the brain that contributes to emotional processing interpreting the images and sounds. When/of it perceives danger, it instantly sends a distress signal to the lower part of the brain initiating that chemical response! Even if there is no immediate danger, the trigger associates with past trauma and causes the reaction anyways. 

The senses take in this information, bi-pass the part of the brain that would allow us to rationalize or logically processes whether that trigger is actual danger or not. 

 Now that we understand how the mind & body reacts to stress response, we understand that it's a chemical response and not our inability to cope. 

So how do you get the attention of parasympathetic nervous system — the "brake" — that dampens the stress response during moments when we are not in immediate danger and are just being triggered? (BTW- thank God for our stress response in moments where we do need to fight or flee! It just takes a little bit of conscious practice to get used to identifying and shifting)

I’d love to share with you what has helped me in my instant moments of being 'triggered.' The first instance I feel the initiation of stress response- I immediately begin

1.) blink my eyes, slowly

2.) rub my pointer fingers together with my thumbs OR rub my pointer finger around my opposite palm 

3.) begin a breath work of 4-4-4  (4 second inhale, 4 second hold, 4 second exhale). This breath works activates what is called the vagus nerve. The vagus nerve is the longest nerve of the autonomic nervous system and is responsible for the 'break peddle' (calling upon the parasympathetic nervous system to join the party) in order to regulate the heart rate, blood pressure, sweating, digestion, and even speaking.

4.) I repeat this statement at the same time as I perform the above (1-3): I am in complete control of my body. I am safe all is well. I am coming back to center. I am balanced. I love & trust myself completely.

As I perform these 4 steps above, I am consciously engaging a redirection of what information is being taken in through my 5 senses; activating my parasympathetic nervous system to 'break'.

Following one of my heaviest panic attacks, I put together this above approach and began implementing it years back and wrote about it in my book- Challenge Your Circumstance. This conscious approach has truly transformed the way I handle and adapt to present challenges.

Stress is not an inability to cope- it’s a chemical reaction! Because you are dealing with high levels of stress does not mean that you are a failure, worthless or inadequate. All it’s requesting is your attention! I truly believe that as we become more consciously aware of our triggers, we can begin pulling these limitations out, one by one and making a conscious choice to Shift. I believe that we are capable of transforming from the inside out. You are capable of stripping the layers that once served as protection, but now may be sabotaging your ability to move forward towards happiness, healing, growth. 

It gets better, you are capable, you are incredible, you are worthy, you are loved! It takes your conscious effort to shift out, one decision at a time, one trigger at a time.

Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Resources: Harvard Business School.