Understanding and Managing Our Mental Health Triggers

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Mental health awareness is a cause close to my heart, inspired by a difficult lesson I learned in my childhood. Growing up, I witnessed firsthand how unrecognized mental health issues can create an undercurrent of tension and distress. My mother, often unaware of her words and actions and their lasting impact, would sometimes unleash emotional and verbal abuse and then deny her behavior. As a result, I often felt alone and helpless. I learned an important lesson from her behavior pattern: ignoring mental health issues doesn’t resolve them; it exacerbates them.

This lesson became even more relevant when I became a parent. The early years with my daughter were fraught with anxiety and confusion as we navigated through diagnoses like “developmentally delayed” and “vision problems.” The doctors often concluded with the unsettling phrase, “We just don’t know why your daughter isn’t smiling.” Those words triggered a fear deep within me, mirroring the helplessness I felt as a child. But instead of feeling paralyzed and alone, I finally decided to confront these challenges head-on.?

Unfortunately, the journey wasn’t easy. I experienced moments so blurry with tears and frustration that I found myself questioning everything, even my faith. Yet, it was during these moments of utter despair that I was able to face the pattern of denial that pervaded my upbringing. Determined to not repeat history, I did something that once seemed unthinkable: I allowed myself to be vulnerable. I reached out and admitted I needed help, as I knew my circumstances were too hard to manage on my own. By choosing to ask for help, I was able to tear down walls built by pride and ego and was slowly transformed. I realized some battles aren’t meant to be fought alone, and acknowledging struggles is the first step toward overcoming them.?

As someone who has taught and guided many students through their educational paths, I’ve always emphasized the importance of community and support. During my healing, I had to deal with the old feeling of being isolated as a child, an incredibly unsettling sensation. While there are inevitably moments in life that may bring back those feelings of solitude, I now know I have the power to choose community and vulnerability over fear and isolation.

While everyone’s path to healing looks different, I’ve found these steps to be universal in embracing and prioritizing mental health:

1.???? Know Your Triggers

To find healing and peace, understanding what triggers our mental health challenges is a non-negotiable prerequisite. Mental health triggers are specific stimuli—events, situations, or behaviors—that evoke intense emotional responses or exacerbate symptoms of mental health conditions. Recognizing and admitting to oneself that certain events, interactions, or feelings are triggers is essential, as it brings these issues from the subconscious into the conscious mind. Without this acknowledgment, triggers can linger in a shadowy part of our psyche, where they retain the power to influence our emotions and actions without our clear understanding.

Triggers vary widely among individuals and can originate from personal situations like interpersonal conflicts, reminders of past traumas, or even certain anniversaries that evoke strong emotions. Triggers also occur in professional environments such as high-pressure deadlines, challenging interactions with colleagues, or feelings of inadequacy and imposter syndrome. Understanding these triggers allows us to effectively manage our emotional responses and maintain our well-being. This proactive approach ensures that we can support ourselves and others not just to survive but to flourish in all areas of life.

2.???? Find An Outlet For Stress

Effective stress management is key to handling triggers. Techniques can vary widely, from physical activities like yoga or exercise, which help release tension and improve mental clarity, to hobbies that divert the mind and soothe the nerves, like painting or playing music. Additionally, ensuring adequate sleep and maintaining a healthy diet are fundamental practices that enhance overall resilience to stress.

LeBron James, an elite professional basketball player, incorporates various stress management techniques into his routine, including yoga and meditation. These practices help him maintain focus and physical readiness, demonstrating how managing stress is crucial even in high-performance sports.

3.???? Practice Mindfulness Techniques

Mindfulness involves maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment. Being mindful of our mental health helps in recognizing the onset of stress or anxiety triggered by certain stimuli, allowing for a more controlled response. Simple mindfulness exercises include focused breathing, meditation, or even mindful walking, which can be integrated into daily routines to help maintain a calm and aware state.

Self-reflection and awareness are foundational practices that help individuals recognize the conditions or situations that lead to stress or discomfort. Regularly taking time to reflect on daily experiences and emotional responses can reveal patterns that indicate underlying triggers. This might involve asking oneself questions about what increased or decreased stress over the day and then journaling your answers.? By keeping a daily journal of thoughts, feelings, and reactions, individuals can trace back to specific moments that may have sparked anxiety or stress. This written record becomes a valuable resource for identifying recurrent themes or specific incidents that act as triggers.

Lecrae, a Grammy-winning Christian hip-hop artist, has been vocal about his struggles with depression and the importance of mindfulness in his healing process. He integrates mindfulness techniques into his daily routine, using them to stay grounded and focused amidst the pressures of his career and personal life. Lecrae’s commitment to mindfulness not only helps him manage his mental health but also strengthens his faith, showing his fans and followers how spiritual and mental health practices can complement each other.

4.???? Set Boundaries

Establishing clear boundaries is crucial in both personal and professional contexts. Setting a boundary could mean setting limits on work hours to avoid burnout, saying no to additional responsibilities when you’re already stretched thin, or choosing to not engage in conflict-laden discussions. Setting boundaries helps prevent situations that might trigger undue stress or emotional upheaval.?

5.???? Turn to the Pros

Professional therapy is a great tool to improve mental health. Mental health professionals can guide individuals through various techniques to uncover and understand their triggers. Therapists can also provide personalized strategies for managing these triggers once they are identified, which might not be as easily discernible through personal efforts alone.

Some therapists specialize in cognitive-behavioral techniques that involve changing the thought patterns that trigger stress or negative emotions. By challenging these negative thoughts or replacing them with more positive, realistic thoughts, individuals can lessen the emotional impact of their triggers. Techniques such as cognitive restructuring or exposure therapy can provide long-term benefits in managing responses to triggers.

6.???? Mental Health and the Workplace

Recognizing the importance of mental health in the workplace is not just about individual well-being but also about the overall health of an organization. Proactive mental health strategies, such as regular training on recognizing signs of mental distress, creating open channels for communication about mental health, and fostering a supportive environment, can transform a workplace. Such measures empower employees to manage their triggers more effectively and encourage a culture of support, enhancing both individual and collective resilience. This not only improves productivity but also enriches workplace relationships, creating a more understanding and cohesive team dynamic.

Sheryl Sandberg, the former COO of Facebook, openly discussed the importance of understanding emotional cues in the workplace. Following the sudden death of her husband, Sandberg advocated for recognizing personal hardships and their impact on professional performance. She emphasized how creating compassionate workplace policies that acknowledge personal triggers can lead to more supportive and productive work environments.?

7.???? Lean on your Village

In my own experience, when I feel myself getting triggered, I rely on my community to process these feelings aloud. For me, vocalizing my thoughts is crucial for me to release them into the world and let them go. This prevents the internalization of stress, which in my case, can lead to passive-aggressive behaviors towards family and friends. Such open dialogues not only help in releasing tension but also provide perspectives that might not have been considered if these thoughts were kept inside.

Never underestimate the power of a strong support network. Engaging with friends, family, or support groups can provide emotional comfort and practical advice when dealing with difficult situations. Sharing experiences and solutions with others who understand can be incredibly reassuring and can diminish the feeling of isolation that often accompanies mental health challenges.

Prominent figures like Prince Harry, Michael Phelps, and Christian pastor Rick Warren have not only shared their personal struggles but also highlighted how common these challenges are, reminding us that we all encounter moments of mental strain. Rick Warren brought attention to mental health within the Christian community, advocating for greater understanding and support following his family’s tragedy. Their advocacy helps to destigmatize mental health issues and promotes a broader understanding that no one is immune to these struggles. We can learn from their honesty and embrace the reality that we all struggle, but we don’t have to do it alone.

These tips might seem overwhelming, but implementing these techniques will significantly enhance our ability to effectively manage triggers. By building a toolkit of strategies, we can prepare to face triggers with resilience, ensuring we maintain our well-being and contribute positively in our personal and professional lives.

And remember, when we share our stories, we open doors for others to step through. We create a space where vulnerability is not a weakness but a bridge to understanding and support. If you’ve ever been in one of my classes, you know how I deeply care about ensuring no one feels alone, because I know what it’s like to feel alone. Through acknowledging our mental health challenges, we not only heal ourselves but also pave the way for others to find their strength.

?Dr. Kristin Bledsoe is a leadership educator and the Academic Dean for the School of Leadership and Interdisciplinary Studies at Trevecca Nazarene University in Nashville, Tennessee. She holds a dual role as an Associate Professor, imparting knowledge across a spectrum of programs from associate to doctoral levels, specializing in online learning, teaching, and engagement. Dr. Bledsoe is deeply committed to enhancing student experiences and fostering academic success. She has significantly contributed to the field through her scholarly work, including co-authoring an insightful article on mentoring new online graduate teaching assistants in Taylor & Francis’ Online Journal. Her recent, co-authored publication, "Empowering Teams in Higher Education: Strategies for Success," released in April 2024, highlights her expertise in team dynamics and educational leadership. In recognition of her exceptional contributions to non-traditional teaching, Kristin was honored with the Non-Traditional Teaching Excellence Award. Her credentials are further enhanced by recent certifications as an Emotional Intelligence Practitioner, Cognitive Behavioral Life Coach, and Certified Emotional Intelligence Life Coach. Kristin is also a proud alumna of the Independent Colleges and Universities Association’s (TICUA) Executive Leadership Institute, marking yet another milestone in her career.