Dr. Deborah Serani educates us on the importance of knowing our triggers to foretell the onset of depressive symptoms
Deborah Serani, PSYD
I keep hearing about “triggers.” What are they?
Sometimes called stressors, triggers are anything that almost inevitably brings on depressive symptoms and tips you off-balance.
A trigger might be emotional, physical or psychological. Not getting enough sleep, conflict in the family, a looming deadline at work, a situation that stirs old feelings of inadequacy—the particular constellation varies from individual to individual.
Triggers are a fact of life. You’d be hard pressed to find a single person who has never experienced a trigger reaction. Learning what events, interactions, and even negative self-statements leave you vulnerable will help you offset a downward emotional spiral.
CHECK THE CALENDAR. Note dates that are meaningful or stressful for you, such as the anniversary of a divorce or death. Maybe a yearly physical exam or mammogram brings on anxiety. Maybe an annual family reunion leaves you feeling emotionally raw. Maybe post-vacation letdown opens the door to low mood. Noting occasions that tend to be difficult for you allows you to anticipate and plan for threats to your well-being.
SURVEY YOUR SURROUNDINGS. What circumstances at work affect your mood and behavior? At home, do certain actions of those around you tend to upset you? Are there times of day when you are more susceptible to stresses? What happens when you don’t get enough “me” time?
REVIEW YOUR PERSONAL NARRATIVE. Taking inventory of traumatic incidents in your past will help identify future triggers.
INVENTORY YOUR EMOTIONS. Are you overly sensitive about subtle criticism? Are you quick to lash out when you feel rejected? What about your self-image: Are you too judgmental, or can you be accepting of your strengths and weaknesses? Measuring your emotional responses can tell you if you’re reacting realistically or if a trigger has touched a nerve.
When I know my triggers, what then?
Identifying the patterns that compromise your well-being doesn’t automatically protect you from setbacks. You need to develop proactive strategies to stay on your feet.
REVIEW YOUR SKILL SET. What problem- solving tools can you use to keep strong? For example, are you using positive thinking to offset negative thoughts when triggers get the better of you? Do you need to delegate more to reduce stress? What is the current level of your depression and are you attending to it well?
LOOK AT YOUR LIFESTYLE. Consider changes you can make to minimize your exposure to the triggers that most trouble you—but be careful not to let your world become too narrow. Can you attend that family reunion but limit your presence to what you can handle? Can you institute official family quiet time between getting home and making dinner? Depending on your situation, you might even think about an extreme adjustment like changing jobs.
SPREAD THE NEWS. Make sure the people in your life are aware of your triggers and insist that they respect the boundaries you set up in self-defense.
CREATE AN ACTION PLAN. Just as you can learn what your triggers are, you can also figure out how you typically respond. Then you can come up with counter-measures in advance, ready to deploy when you’re starting to slip. For example, it’s common to want to withdraw from others as depression sets in, but isolating yourself can interfere with healing. Connecting to others will help you get back on track, so make sure you don’t spend too much time alone. Don’t hesitate to turn to a trusted friend or family member for emotional support.
It also helps to have a regular schedule for waking, sleeping, eating, and exercising—and for relaxing and refueling, too. When a trigger unleashes an emotional flood, you can grab onto the predictability of your schedule to help you stay afloat until you’re back on solid ground.
Printed as “Ask the Therapist: Tackling Your Triggers”, Winter 2015
Talk therapy is a powerful weapon to guard against and work through depression and anxiety. From CBT to DBT to ACT to teletherapy, find your best fit here! By Donna Jackel & Jade Zora Scibilia Walking into a therapist’s office or attending a virtual teletherapy appointment for the first time is a leap of faith....
Turning to food to mask, bury, or “fix” our feelings is a common impulse that can evolve into an unhealthy habit. Learn strategies to break free from finding refuge in comfort foods. by Amanda Loudin When she was in college, Rebecca M. would hole up in her bedroom in her off-campus apartment late at night,...
With depression and anxiety, it’s important to regularly self-check your mental health and emotional health. What’s the difference? Here are some ideas to help you make the distinction. Are Mental & Emotional Health the Same Thing? I was talking with someone the other day when this subject came up, and we had a discussion about...
Depression and anxiety are often accompanied by a debilitating feeling of shame. Here’s how to deal with it. Being Human Means Having Emotions Psychologists have identified anywhere between 6 and 10 basic emotions experienced by humans. The American psychologist Paul Ekman, who developed an “atlas of emotions,” mapping more than 10,000 facial expressions, identified six...