Understand what you’re feeling is a physiological response, the threat is not real.
MOVE THE CENTER OF CONTROL OF MY FOCUS FROM EXTERNAL TO INTERNAL
Mindfully Recognizing and Responding to Triggers
Remain in contact the anxiety long enough to disconfirm the fear structure.
Fear structures are cognitive networks of maladaptive thinking activated through fear or anxiety and triggers.
TURN TOWARD YOUR PAINFUL EMOTIONS WITH ACCEPTANCE LET GO OF THE NEED TO CONTROL YOUR EMOTIONS
BE OPEN TO THE OUTCOME OF YOUR EMOTIONS AND WHAT UNFOLDS (experiencing the feelings, although painful, has always proved positive in that the painful sensory memories have always revealed that these horrible feelings are from the past) The issue is not the issue.
WHAT YOU ARE EXPERIENCING IS A SENSORY MEMORY REALIZE THE IMPERMENANCE OF THE PAINFUL EMOTIONS
Check The Facts
- CHECK THE FACTS
- What event triggered my emotions?
- What interpretations or assumptions am I making about the event?
- Does my emotion and its intensity match the facts of the situation? Or does it just match my assumptions of the situation?
Situation – Describe what lead to you experiencing an unpleasant emotion: (an event – a trigger / a memory)
Automatic thoughts – What automatic thoughts went through your mind at the time of the trigger and during the unpleasant emotion.
Sit with and feel the feelings. Establish whether the feeling is warrented in present reality or if it is a sensory feeling / sensory memory from the past. Remind yourself that your are safe and suppported in the present and it is safe to be with this uncomfortable emotion. Let the uncomfortable emotion run its course as this is how it gets un-stuck and releases from the body. Re-assign the feeling / body memory to its proper context / situation from the past. (the answer always presents itself when I stay with the painful emotions)
Rational response
Write a rational response to the automatic thoughts –
Outcome of experience of going through this trigger – how I felt at beginning of trigger- what emotional reaction didI have – where was I able to place the emotion- how I feel now that emotional reaction has subsided-
ALLOW YOURSELF TO PROCESS THE EMOTIONS WITH PATIENCE
