The Importance of Having Your Own “Toolbox” When Feeling Triggered by Alanis T. De La Cruz Pérez
We've all experienced moments in our lives when something or someone triggered a strong emotional reaction. It could have been a teacher reprimanding us or a daunting school to-do list. These triggers, sometimes called stressors, are actions or situations that can lead to a negative emotional response. In the context of mental health, triggers often refer to something that has triggered or worsened symptoms (https://www.nami.org/Blogs/NAMI-Blog/January-2022/Understanding-Mental-Illness-Triggers). These triggers can make us feel on edge and overwhelmed.
At times, triggers catch us off guard, while on other occasions, we can identify them. Some triggers that hit us unexpectedly might be linked to events like natural disasters. Take, for instance, Hurricane María in Puerto Rico, my hometown. Initially, many believed it wouldn't have a significant impact, but it left the entire island without power for about ten months or even longer (https://www.theguardian.com/world/2018/aug/08/puerto-rico-hurricane-maria-electricity-ten-months).
As a result, I developed a trigger associated with thunderstorms and heavy rain. The sudden and powerful nature of María made me associate the sounds these make with the fear of losing power and other related challenges. When these triggers arise, I try to calm myself down by understanding that I am no longer in Puerto Rico and then I do other things, like journaling.
Drawing from the previous example, this approach can serve as an effective strategy for addressing triggers. The reality is that we might not always have someone readily available to offer immediate assistance when these triggers occur. Even our trusted therapists or mental health providers might not be immediately accessible. This underscores the importance of proactively equipping ourselves with the means to navigate these moments.
A valuable recommendation from one of my peers, in the Hey I’m Here Squad is the concept of crafting a personal toolbox. While it may seem unconventional initially, I encourage you to embrace the idea. The process of assembling your own toolbox, filled with tools that promote your well-being, is nothing short of a practical life hack.
For example, my toolbox includes items that remind me of home (especially since there's no beach in Ohio), some candy because I enjoy sweets, a list of friends I can text or call without hesitation, my journal for self-reflection, and other essential tools that have supported me in the past. It's important to note that what has worked for you previously can be beneficial in dealing with current situations. So, make a list of what has helped you in the past, as it can be valuable in the present.
It's important to remember that building a personal toolbox isn't a replacement for seeking guidance from a mental health specialist. However, it's a great starting point for taking care of yourself. Your well-being matters, and having your toolbox of strategies can be a lifeline during challenging times.
So, WHAT IS IN YOUR TOOLBOX?
Additional tools for when you may be in crisis:
U.S. Crisis Text Line: 741-741
Ohio Mobile Response and Stabilization Services: 1-888-418-MRSS (6777)