Understanding Emotional Dysregulation

Emotional Dysregulation refers to one’s inability to manage emotional responses to various stressors or triggers in an effective manner. Unresolved trauma can lead to an intense experience of emotional upheaval as it blocks the brain’s natural ability to process and manage emotional responses. When trauma is left unattended, it can result in a state of hypervigilance as the brain sees even minor stressors as possibly dangerous. Thus, we must identify and manage our triggers to ensure better emotional well-being in the long run.

The Role of Triggers in Emotional Dysregulation

Emotional triggers are any stimuli that may result in excess stress in ourselves. This may occur in the form of certain people, situations, or sounds that may make us relive the traumatic event verbatim in our minds. In the case of trauma survivors, it is observed that the brain is in a constant state of heightened vigilance, on the lookout for any specific stimuli or “triggers”, even if they are inherently harmless, that may elicit memories of the original traumatic event. This is, in fact, a maladaptive protective mechanism that the brain adopts for better self-preservation. This immediately puts the body in a flight, fight or freeze mode and may also result in certain emotional responses such as anger, irritability, fear, anxiety, sadness, grief, shame, guilt, helplessness, powerlessness, numbness, dissociation, flashbacks, confusion, and overwhelm.

Trauma-Informed Approach to Managing Triggers

Trauma-informed counseling is a therapeutic approach that takes into account the widespread impact that trauma can have on one’s quality of life. These counselors make sure to create a safe and supportive environment where the client feels thoroughly understood, respected, and empowered to heal from their trauma. It takes utmost care to broach the subject matter in a way such that the client does not end up getting re-traumatised. This approach teaches the client to identify and manage their triggers effectively. This becomes possible through an effective collaboration between the client and the therapist.

Practical Strategies for Managing Triggers

Some of the therapeutic techniques that I have empowered my clients with are as follows:

-       Grounding Techniques: This involves activities that help us become more mindful of the present moment. Some of the most common techniques are the 5-4-3-2-1 method and certain deep breathing exercises.

-       Emotion Regulation Skills: These are certain practical skills that aid in managing emotions such as naming the current emotion, reframing thoughts and some mindfulness techniques.

-       Creating a Trigger Plan: I have advised my clients to devise strategies for themselves that can help them be better equipped to deal with triggers such as taking note of any trigger warnings and if they find it distressful, then avoiding any such content, and keeping something comforting nearby which can anchor them to the present moment.

-      Self-Compassion: Remember that it is quite easy to be tough on oneself for not having a better hold of the self but one must make sure to have some grace for themselves during emotional dysregulation.

Seek Trauma-Informed Support

It is important to know that these triggers don’t necessarily have to lord over your life. You can take control of your life trajectory and heal from this. Reach out to a trauma-informed therapist so that you can work through your triggers and resulting emotional difficulties. Book your session today with our expert panel of counseling psychologists in New Delhi and take the first step towards your healing journey today.