The COVID-19 pandemic has had a major effect on our lives. Adjusting to the new normal can be difficult. Many of us are facing challenges that can be stressful, overwhelming, and cause strong emotions in adults and children. Public health actions, such as social distancing, are necessary to reduce the spread of COVID-19, but they can make us feel isolated and lonely and can increase stress and anxiety. Learning to cope with stress in a healthy way will may you, the people you care about and those around you more resilient. One thing that we must be mindful of are our stress triggers and how to effectively manage them.
Stress can cause the following:
- Feelings of fear, anger, sadness, worry, numbness, or frustration
- Changes in appetite, energy, desires, and interests
- Difficulty concentrating and making decisions.
- Difficulty sleeping or nightmares.
- Physical reactions, such as headaches, body pains, stomach problems, and skin rashes
- Worsening of chronic health problems
- Worsening of mental health conditions
- Increased use of tobacco, alcohol, and other substances
Triggers are external events or circumstances that may produce very uncomfortable emotional or psychiatric symptoms, such as anxiety, panic, discouragement, despair, or negative self-talk. Reacting to triggers is normal, but if we don't recognize them and respond to them appropriately, they may actually cause a downward spiral, making us feel worse and worse. That is why it is important to become more aware of your triggers and to develop plans to avoid or deal with triggering events, thus increasing your ability to cope.
Identifying Triggers
Write down some of your “Triggers” on a sheet(s) of paper. On the first page, write down those things that, if they occur, might cause an increase in your symptoms. They may have triggered or increased symptoms in the past. It may be hard to think of all of your triggers right away. Add triggers to your list whenever you become aware of them. When listing your triggers, write those that are more possible or sure to occur, or which may already be occurring in your life.
Some examples of common triggers are:
- the anniversary dates of losses or trauma
- frightening news events
- too much to do, feeling overwhelmed
- family friction
- the end of a relationship
- spending too much time alone
- being judged, criticized, teased, or put down
- financial problems, getting a big bill
- physical illness
- sexual harassment
- being yelled at
- aggressive-sounding noises or exposure to anything that makes you feel uncomfortable
- being around someone who has treated you badly
- certain smells, tastes, or noises
Triggers Action Plan
Develop a plan of what you can do, if a trigger comes up so you can comfort yourself and keep your reactions from becoming more serious symptoms. Include tools that have worked for you in the past, plus ideas you have learned from others, and refer back to your Wellness or Selfcare regimen. You may want to include things you must do at these times, and things you could do if you have time or if you think they might be helpful in this situation. Your plan might include:
- meditate for 15 minutes
- call a support person and ask them to listen while you talk through the situation
- do a half-hour relaxation exercise
- write in your journal for at least half an hour
- ride a stationary bicycle for 45 minute
- Go for a walk or do some form of exercise for at least 30 minutes
- Pray
- Engage a fun activity for 30 mins to an hour
If you are triggered, and you do these things and find they are helpful, then, keep them on your list. If they are only somewhat helpful, you may want to revise your action plan. If they are not helpful, keep looking for and trying new ideas until you find the most helpful. You can learn new tools by attending workshops and lectures, reading self-help books, and talking to your health care provider and other people who experience similar symptoms.