Coping Skills for Triggers, Stress, and Anxiety

Coping Skills for Triggers, Stress, and Anxiety

Triggers — those moments that remind us of past trauma — can lead to stress, which then opens the door to anxiety and depression. If not addressed, these emotions can consume us. That’s why we’re focusing on healthy coping skills and inviting Jesus into our healing process.

Understanding Trauma: Trauma shows up in different ways:

• Physical trauma can include heartbreaking experiences like witnessing overdoses, calling the police on a loved one, or enduring violence.
• Emotional trauma might look like manipulation, emotional neglect, or the breakdown of healthy communication.

Identifying Your Triggers:

• Late-night phone calls
• A loved one not answering texts
• Requests for money
• Hearing of someone else’s relapse
• Mail from jails, courts, or collection agencies

What are some of your triggers? 

For me, one trigger is seeing my husband’s truck in the driveway before 5:00 p.m. After ten years of healing and learning, I’ve found that communicating my feelings with him — not with accusation, but with honesty — makes a big difference. Now, he sends a quick text if he’ll be home early. That simple act helps calm the anxious thoughts before they take over.

These triggers can often lead to stress and anxiety.

Coping Skills

• Brain Dump: Write down every worry or thought swirling in your mind.
• Progressive Muscle Relaxation: Tense and release different muscle groups to release tension.
• Imagery: Picture a place of peace — maybe a beach with Jesus walking beside you.
• Mental Exercises: Recite Scripture, do a puzzle, or repeat calming truths out loud.
• Mindfulness: Notice your thoughts and emotions without judgment.
• Breathing techniques: Take deep, slow breaths to calm your body.
• Grounding: Use your senses to come back to the present moment.
  
  • Name five things you can see, four things you can touch, three things you hear, two things you smell, and one thing you taste.
• Massage Your Hand: With attention and focus
• Physical Activity: Walk, dance, working out, or do a hobby.
• Zoom out: How will this feel six months from now?
• Serve: Do something for someone else.
• Distractions: Watch a movie, listen to music, laugh, play a game.
• Break from Social Media/News: Give your mind space to breathe.
• Pet (or Baby) Therapy: Spend time with a furry friend or little one.
• Journal: Put pen to paper to slow down your brain; write Jesus a letter.
• Finding Hope: Podcast, Bible plans on the YouVersion app, call your Hope Giver.
• Surround yourself with Jesus: The BEST thing you can do. Pray, read the Word, listen to worship music, etc. Remember, you have the Holy Spirit inside you!

What is one coping skill you can practice today and add to your tool belt?

*Remember,  if you are struggling with triggers, anxiety, or depression, it’s important to seek support from a professional counselor.

“Peace I leave with you: my peace I give to you. Not as the world gives, do I give to you. Let not your hearts be troubled, neither let them be afraid.” John 14:27 NIV

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For more information, visit:

FindingHope.Today

HopeAfterLoss.Today