Stress Triggers (A19-EN)

We inherited stress reactions from our ancestors because of its protective nature. At that time, stress reaction was vital to survival and physical safety. In the classic “fight or flight response” where adrenaline, cortisol and other stress hormones are mediated our predecessors would either have defended themselves or would have fled. We experience the same reactions today. When a stressful event occurs as traumatic, body and brain respond immediately, often with negative emotions. So it‘s good to know how to recognize our external and internal sources of stress.

Stress, triggers, reactive nervous system, burnout, long-lasting stress

To understand how stress shows up, how stress reactions are triggered, and in which way the inhibitors of stress can be recognized. 

Adults, youngsters, socially disadvantaged groups, public officers, administration staff, volunteers in NGOs

1. External stressors

1.  

   1. a) Take a sheet of paper and write down five categories. Then under each one list the sources of stress in your life.
   2. b) Monitor yourself through the day (week); notice when you get upset and what triggers the stress. Add this to your list.
   3. c) Notice and write down (add to the list) all the irritations and hassles you deal with each day.
   4. d) Now pick up one physical stressor you can change or eliminate. Take action!
   5. e) Then choose the social stressor, take a concrete step to minimize its impact on you.
   
   

    

    

    

    

Internal stressors

1.  

   1. a) Next time you have a stress reaction step back and analyse your thoughts about the situation.
   2. b) Identify your self-talk and ask “Why is this a problem for me? What is upsetting to me?”
   3. c) Then go deeper and ask yourself:

   - What from my past does this remind me of?

   - What fears, beliefs, insecurities may be here in this situation?

   - Is my self-esteem feeling threatened?

   - Am I feeling intimated?

   -Am I feeling rejected?

    

    Wrap up; these insights are very helpful in understanding stress reactions.

    

3. How can I identify my resources?

1.  

   Critical in helping stress and trauma symptoms is actually learning to identify one's resources. The following chart invites you to indicate your triggers and what connections you can find to resource yourself.

    

   Example: (choose one trigger from your list);

   I am aware that I freeze when somebody is yelling at me.

    

   My triggers are : Angry person yelling on the phone.

   My resources are: Disengage with the person and take a belly breath.

   I get there by: Remembering to breathe and not taking an angry person personally. 

    

   Find at least 5 triggers and search for relevant resources. 

    

   If you are doing this activity as a group activity session each of the participants can present one of his/her triggers together with the short resource plan. The facilitator/trainer can write down on a poster a possible resource collection.

    

   We conclude the activity with a discussion and feedback from the participants. 

paper, pencil or pen, crayons

self-learning, self-awareness technique, self-exploration, discussion, experiential learning.

Because it is a rather complex exercise it is necessary to prepare its implementation. The trainer (leader of the group work) should be experienced and have enough skills to work with the small group and its dynamics. 

Adapted from: Mischke-Reeds, M. (2018).  Somatic Psychotherapy Toolbox. Eau Claire, WI: PESI Publishing & Media, Inc.

Integra Institute