What are your stress triggers and how do you manage them?

Regardless of source, a trigger is something that brings to mind an experience. Technically this can be positive or negative. More often than not a negative trigger throws us into fight, flight, freeze or fawn (avoid) response based on that trigger. A positive one technically also triggers these but freeze is a more common response as we’re more likely to want to savour the feeling and experience. All triggers are based on past remembered experiences (memories etc) and our recollection of course changes over time. Our emotional state also varies the level of stress felt. EG a negative stressful experience could be heightened when exhausted or unwell. A positive one could be enhanced with specific people. Knowing your triggers is key.

Stress is usually the feeling you get when you become aware of or try to manage a set of (because it's normally more than one) circumstances which you have limited control over. When you don't feel you have control or influence, it can 'trigger' this feeling we describe as stress. As has been mentioned, stress isn't all bad. Working through the challenges that are present, we can develop insight, resilience and restore a sense of accomplishment. But it can also feel overwhelming, debilitating and frustrating if the challenge(s) can't be overcome so simply. Recognising when those feelings are rising is the key to managing them, (ideally) *before* they become so sticky!

There are methods to manage stress. Some people find that engaging in exercise practicing relaxation techniques or spending time in nature helps them deal with their stress. Others find it beneficial to talk to a therapist or counselor. Since there is no approach that works for everyone when it comes to managing stress it's important for each person to discover what suits them best. Building resilience against stress is essential. This involves developing the ability to recover from situations and not allowing them to overpower you. There are things you can do to enhance resilience, such as ensuring you get sleep maintaining a healthy diet and regularly engaging in exercise.

My stress triggers are deeply tied to my tendency to people please. This manifests in me struggling to say no to projects or wanting to take charge in moments when others can step up instead. Knowing this, I've become more consciously aware of time management and setting boundaries for myself. This has greatly reduced my stress, and I also try to regularly walk and meditate for self-care.

The most important thing as for me is to be aware of your breath and the changes in your way of breathing Awareness is the key. Than you can go into conscious regulation.

I use a combination of noting in my journal any adverse reactions I can’t place. I also note any known stressors. EG if I’m tired, or if I’m under the weather. These are 2 of my 3 key stress enhancers. Making the stresses I’m under worse. I manage them as best I can with changing state, getting outside, seeking company. Relaxation or anti stress aids if you like. Everyone will have a key 1 or 2. One of which in my experience will be internal (EG tiredness) and 1 external (people or environmental factors) monitoring them and taking applicable precautions against them at known stressful times are a great way to minimise triggering behaviours/scenarios from getting too much for people.

Being self-aware is the first step in the stress-trigger identification process. Various waves of challenges in the business world directly impact triggers. However, situational awareness will delay, lower, and sometimes eliminate instant adverse reactions. If the challenging moment is written down, you can retroactively examine all situations that caused specific stress. Underline them, and structurally (and calmly) approach the solution phase.

I like this idea because when we look at patterns we can be prepared to be proactive. Often times behavior is predictable and leaves clues. As I tell my clients, be very self aware. Get to the cellular level of who you are and self regulate. So this concept of keeping a stress journal is ver clever.

Identification of your stress triggers requires participation. To be aware, is an action as well as a state of mind. Recording the information will help you recognize future situations which may create or aggravate such stress. To document your experience is an important part of active observation. The act of writing or typing the details, recording your voice, will help you remember these experiences to learn from later. But it also develops your ability to see and notice details. Those details will offer greater insights and opportunities to prevent, heal and grow.

Stress can cause one to question their own self worth and confidence in general and sometimes even cause confusion. So it's important to identify the triggers. While you are in the stress zone, it can be difficult to understand that the cause is a trigger, once you move out of it, you introspect on what caused you to respond in a negative way. Make a list of those triggers and keep a journal. This will help react to them better because you are aware that it is not you but the external circumstance or probably a person. This gives you more control on how you react

When we are under stress the hormone cortisol is dumped into our system. Resulting in our body not feeling well with lack of sleep, poor focus, withdrawal from normal activities - the list goes on and on. The hormone that offsets cortisol is oxytocin - our human bonding hormone. We need connection and social support when we are under stress. Humans are wired to share life together. We need people to share the burdens with us. And some days lift the burden off us. So it’s critical that beyond “self-care” strategies when we are stressed, we intentionally spend time with those who “have our backs”. It’s why being a supportive boss for those under stress is crucial. #ShowingUp

I manage mine through mostly external factors. EG getting outside, clearing space around me, reducing clutter, occasionally a good carb binge, and even “writing the day off” (bed, TV whatever works but not working/doing whatever I’m finding stressful). I typically know when stressful periods are coming up (especially busy times of year, or “bad months” like September when I have a lot of negative memories) so ensure I have as many enjoyable activities booked at those times. Sudden or unknown times (eg end of a project) I rely on my journal and “gut feel” on how I feel and slept etc to help manage my triggers. I also have access to friends and family who can keep an eye and tell me if I appear to be “spiralling”. Which helps too.

One thing I have found helpful is meditation. Where you take a breath, hold for 3 seconds and exhale all the while counting your inhales and exhales up to 10 and then starting again. The key is to focus on the breath and the sensations in your body. You do this for at least 10 mins to begin with and move to 20-30 minutes a day. I use an app where there are useful guided meditations for different situations. Making this a regular habit certainly has long term benefits in managing stress triggers and stress in general. Working out for at least 30 minutes is another way to channel your energy into something else while reaping the benefits of the happy hormones. This is not an escape from the stress trigger but a way to deal with it.

7 reminders that help me manage stress triggers & transform my wellbeing ???? ?Boundaries Empower You: Saying no is an act of self-preservation and strength. ?Self-care isn't selfish - it's necessary. Take time for yourself guilt-free. ?Healing is Strength: Extend a helping hand to yourself and heal with love. ?Seek support when needed - You don't have to face challenges alone. ?Embrace Life's Little Joys: Cultivate gratitude, find happiness in the present moments ?Prioritize rest - Your mind needs downtime to relax & rejuvenate. ?It's Okay Not to Be Okay: Extend grace to yourself, reach out, and allow healing.

First of all - this is your body reaction. The body used to re-act on triggers with adrenaline (not cortisol, which comes later if reaction continues), giving body all possibilities to DEAL with the trigger - act according with your nature. As we live in the society - we learn to transform this bio-logical reactions to "acceptable" ones. But, all chemicals are already made and flow in your blood stream, so we will have all consequences of that inside. What we can do - train ourselfs NOT to react on triggers. Re-learn!

One of the most effective ways to increase your resilience: become aware of when you're focusing on a stressor that's not currently an issue and learn to redirect your mind to the present moment. For example, if you have a tense relationship with your boss you may realize you're worrying about seeing them tomorrow while you're at dinner with your family. You can remind yourself there's nothing you can do about it in that moment. Also, remember how important your family is to you. Get back in the moment. Too often, we allow stressors to keep tormenting us even when they're not currently an issue and there's nothing we can do to solve for them in the moment. Our bodies aren't meant to be in a constant state of stress and it takes a toll.

Building resilience is in part, building confidence. When you develop ways to manage your stress, it will have less power over you. The more you practice the skills you have learned, the more trust you will have in yourself. Trust in yourself, and in those skills, lessens what, who and how powerful, a trigger will be.

Meaning can make tough times manageable. How? Answer: By turning suffering into a significant act of survival, showing resilience in the face of adversity. Two words: Viktor Frankl. Still curious? Ask three questions: 1. What type of person arises in this situation? Possible answer: A caring person. 2. What is the purpose of this role? Possible answer: The purpose is to love. 3. What actions are most helpful? Possible answer: Saying, "I love you. What can I do to support you? I'm here for you." What's the point? Answer: Suffering becomes meaningful as soon as the other is primary and the self is secondary. Powerful move. Meaningful suffering is visible here. Make suffering meaningful. Put people first. Do it.

Becoming aware of your triggers is half the battle won. Journaling your thoughts everyday or writing everyday (Linkedin/Medium/a personal blog) will also provide thought clarity and create more awareness in every space of your life.

I found revisiting the stress trigger identification stage highly valuable. During the learning process, we are changing our reactions and post-stress behaviors. With that mental shift, we are positively adapted to all upcoming situations and react from a different perspective. That is a key moment: re-evaluate and be self-aware about changes in your personal development.