如何识别和应对接触者触发器

PTSD触发器可能是你周围的。即使它有时可能觉得PTSD症状出现蓝色，早期症状很少发生。

相反，无论您是否意识到它，PTSD症状通常会被我们内部的某些东西触发或提出（任何事情发生）withinyour body such as thoughts or feelings) or external (anything that happensoutside你的身体，如紧张的情况）环境。

Because certain thoughts, feelings, or situations can bring up uncomfortable PTSD symptoms, such asmemories of a traumatic eventorfeelings of being on edge and anxious, one way ofcoping with these symptoms通过增加对这些触发器的认识。

You can prevent or lessen the impact of certain PTSD symptoms by identifying what specific types of thoughts, feelings, and situations trigger them, and then, take steps to limit the occurrence or impact of those triggers.

Kinds of PTSD Triggers

触发可以分为两类：内部触发器and外部触发器。Internal triggers are things that you feel or experience inside your body. Internal triggers include thoughts or memories, emotions, and bodily sensations (for example, your heart racing).

External triggers are situations, people, or places that you might encounter throughout your day (or things that happen outside your body). Listed below are some common internal and external triggers.

内部触发器

• 愤怒
• 焦虑
• Feeling abandoned
• Feeling lonely
• Feeling out of control
• 感到脆弱
• 挫折
• 记忆
• Muscle tension
• 痛
• 赛车心跳
• 悲伤

外部触发器

• An anniversary
• 争论
• 某些闻起来
• 关系
• 假期
• Reading a news article that reminds you of your traumatic event
• Seeing someone who reminds you of a person connected to your创伤事件
• A specific place
• Watching a movie or television show that reminds you of your traumatic event
• 目睹车祸

识别您的触发器

想当你的创伤后应激障碍的症状通常有限公司me up. Ask yourself the following questions to identify your triggers: What types of situations are you in? What is happening around you? What kind of emotions are you feeling? What thoughts are you experiencing? What does your body feel like? Get out a sheet of paper and write down as many internal and external triggers as you can.

应对触发器

现在，应对触发器的最佳方式是完全避开它们。但是，这几乎是不可能的。为什么？好吧，你不能真正避免你的想法，情感和身体感觉。其中大部分都是我们的控制权。

关于外部触发器，我们可以采取一些措施来管理我们的环境（例如，没有参加我们所知道的某些地方会触发我们的地方），但我们无法控制我们发生的一切。例如，您可能会无意中接触与新闻故事或对话联系，以提醒您创伤事件。

因为我们经常无法避免触发器，所以要学习应对触发器的方法非常重要。有效，健康的应对策略，用于减轻触发器的影响包括：

• Deep breathing
• 表达写作
• 接地
• Mindfulness
• Relaxation
• Self-soothing
• Social support

您对您提供的策略越多，您将更好地管理您的触发器。此外，您拥有的更多应对策略，您越有可能防止不健康的应对策略的发展，如酒精和吸毒。

此外，简单地了解您的触发器可能是有益的。由于这种提高意识，您的情绪反应可能开始感受更能理解，有效，可预测的，并且不受控制。这绝对可以积极影响你的情绪和整体福祉。

Have a Safety Plan in Place

Although it is important to increase your awareness of your triggers, doing so can cause some distress. Some people might actually become triggered by trying to identify their triggers. Therefore, before you take steps to identify your triggers, make sure you have asafety plan在适当的情况下，你体验了一些痛苦。