From the book

Triggers can be met with care and context.

A trigger can be your nervous system recognising something that feels connected to earlier danger, even when the present moment offers more safety and choice.

Start with what is happening now

You may notice a racing heart, numbness, anger, fear, confusion, an urge to leave, or a sudden sense of distance from the present. Before trying to explain it, see whether you can name a few ordinary details around you: where you are, what day it is, what your feet or back are touching, and whether there is anyone safe nearby.

Choose one small response

A sip of water, a slower breath out, moving to a quieter place, contacting someone you trust, or pausing a conversation can support you through the next few minutes. Different bodies respond to different things, so notice what helps yours.

Return to context when you can

Once there is a little more space, it may help to ask what the moment reminded you of and what is different now. The aim is to help your body and mind recognise the choices available in the present.

Chapter 25 of Survivors Anonymous explores triggers and grounding more fully.