After a traumatic experience, it may feel like triggers are everywhere. Sights, sounds, smells, places, or even thoughts that remind you of what happened can suddenly send you spiraling. If you get too heavily triggered, you may even flashback and feel as if the traumatic event is happening all over again.
No wonder avoiding triggers can become a habit. Nobody wants to be retraumatized. At least to some degree, avoidance can be necessary and helpful at times, but what happens when it becomes your main strategy for coping with triggers?
When we avoid things that cause us anxiety, we’re essentially teaching our brains that we can’t handle whatever it is we’re avoiding. Your brain learns the following:
Triggers = Anxiety
Avoidance = Instant Relief
Instead of draining triggers of their power to cause panic, avoidance heightens the association between triggers and danger, which increases anxiety and makes you want to avoid even more. And the more you avoid, the more limited your life becomes.
So how do you keep avoidance from taking over your life without getting overwhelmed and retraumatized by all the triggers? It takes a balance. By working with a therapist, you can begin learning new tools for managing triggers, that way avoidance is no longer the only means of relief.
For more information, contact email@example.com.
Have you ever let your kid’s backpack go too long without being cleaned out? It’s like the creature from the black lagoon’s habitat in there! There’s no telling what you may find but you can be pretty sure it will be horrifying.
Kids also need to clean out there emotional backpacks on the regular!
I got caught talking so my teacher wrote my name on the board.
So I stuff embarrassment, anger and injustice (because my friend started the conversation) into my emotional backpack.
I finally figured out that math concept I’ve been faking that I understood for days but couldn’t celebrate because I wanted everyone (including my teacher) to think I already got it.
So I stuff frustration, deferred pride & self-hatred into my emotional backpack.
My best friends were pulled for a special project and I wasn’t so I had to hustle all of recess to find new kids to play with.
So I stuff sadness, loneliness and feelings of inferiority into my emotional backpack.
Some kids like to verbally unpack their emotional backpacks and a feelings chart can be helpful. You can ask which of these feelings did you feel today? Encourage them to list more than one and then say, “It was important enough for you to carry (enter their feeling word here) with you all day & you brought them home. What do they want to say?”
Some kids like to creatively unpack their emotional backpacks. Encourage them to build paint or journal their feelings. A prompt that might help would be, “It sounds like you felt really proud of yourself today but you didn’t get to shine. Can you show me that shine with your markers & glitter or magnet tiles.”
PSA: Playdough is great for cleaning up glitter
Some kids like to physically clean out their emotional backpacks. You can offer the opportunity to write out difficult feelings and tape them to a punching bag, trampoline or bury them in the back yard.
Cleaning out our emotional backpacks should help mitigate meltdowns, sibling squabbles and rigidity after school.
Parents might want to try cleaning out their emotional work bags too!
Littles and Pre-K Kids
No Drama Discipline – By Daniel J. J. Siegel and Tina Payne Bryson
- This is a parenting book on how to stay calm when your child isn’t calm. This book helps you combine connection and clear limits every time your child needs discipline.
The Way I Feel – By Janan Cain
- A simple book on feelings. We like to read it to our kid clients and ask them about times they’ve felt those feelings.
Charlotte and the Quiet Place – By Deborah Sosin and Sara Woolley
- A great description of what it feels like when you’re overstimulated and overwhelmed and what they can do about it.
Moody Cow Meditates – By Kerry Lee MacLean
- This books is really cute and I think many parents with more “outspoken” kids will relate to it! It does a really good job describing anger and how to calm the internal storm.
Jabari Jumps – By Gaia Cornwall
- This is an inspiring story of a kid struggling with anxiety around trying a new skill, his dad supported him and celebrated with him when he did it.
Sitting Still Like a Frog – By Eline Snel
- This book introduces mindfulness techniques in a child-friendly way
Blessing of a Skinned Knee – By Wendy Mogel, PhD
- This book is helpful for parents struggling with over-parenting, wanting to raise self-controlled, self-reliant children.
Whole Brain Child – By Daniel Siegel & Tina Bryson
- This book explains the Interpersonal Neurobiology of Children and how to work with them to help regulate their emotions and enjoy childhood more mindfully.
Brainstorm – By Daniel J Siegel
- This explains the changes that happen in the adolescent brain and it also provides discussion guides for parents and children.
Untangled – By Lisa Damour, PhD
- This book guides parents through seven important transitions from childhood to womanhood addressing a girl’s inner and outer world.
The Care and Keeping of You (Revised): The Body Book for Younger Girls – By Valorie Schaefer
- This book is forthright description of a girls changing body. I recommend parents read it first so that they’re prepared to answer questions and discuss the topics further with their girls.
- Also, read The Atlantic article about this book here: https://www.theatlantic.com/education/archive/2018/08/the-puberty-book-embraced-by-preteens-and-sex-educators/569044/
Sometimes unhealthy relationships give you weird skills. For instance, you may realize you pick up on the tiniest changes in facial expressions. Others don’t even notice, but you’re already registering someone else’s body language and slight variations in tone. You can guess what others are thinking and feeling before they even say a word.
That’s called mindreading, and many people do it. In fact, sometimes people expect you to do it. That’s how you acquired the skill in the first place. Maybe you grew up in a family where direct communication was discouraged. If you didn’t guess what people wanted before they said something, you got in trouble or were accused of not loving them enough to figure it out.
Or maybe you’ve been in a toxic relationship that required a lot of mindreading. You may have gotten used to constantly scanning conversations for warning signs of the next meltdown or blowup. In any case, mindreading helped you avoid danger. You learned to read the cues so you could either step in to prevent something bad from happening or run away from it.
As useful as it is, though, mindreading comes with its own problems. For one thing, accurately guessing what others think 100% of the time is impossible! Spending so much energy on reading between the lines can be exhausting. Plus, the more you try to guess what other people think, the more likely you are to eventually misunderstand them.
While mindreading may have been a useful tool to have in a toxic relationship, it may no longer work as well in other relationships. This is because abusive relationships teach you to expect the negative. For example, if a friend doesn’t reply to your text, you automatically assume the negative – they don’t like you anymore – rather than assuming the positive – they’re just busy and will get back to you later.
When you feel tempted to mindread, it can be helpful to remind yourself:
· Mindreading helped me survive…
· …but it’s an impossible task that puts too much pressure on me.
· It’s not my responsibility to guess what others want/think/feel.
· If others want something, they can clearly communicate their needs to me.
· Instead of stressing and guessing, I can ask others what they think.
Mindreading can happen so automatically you don’t notice when you’re doing it. If you’d like some help figuring out how to let go of stressing over what others think, set up an appointment at eastdallastherapy.com or contact firstname.lastname@example.org.
We support families in East Dallas in all sorts of ways.
Kids sometimes need someone to talk to other than their parents. And parents need a sounding board, a support person in helping their kids be a success. We like to bring families more peace in their homes. We help you focus your parenting strategy and build consistency and security in your family.
Here are some reasons families come to us for counseling:
- Parent coaching
- A child has a mental health diagnosis: ADD, ADHD, Spectrum Disorders, Sensory Processing Disorder, Anxiety, Depression, PTSD
- A child is differently abled and needs help coping with big feelings
- A family is grieving a loss or a recent trauma
- A child needs help being assertive
- A child needs learn to calm down anger outbursts or other big emotions
Kate Miller, LPC is our family therapist and can meet your kid where they’re at and give them the tools they need to succeed. Read more about her here.
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