Self-management refers to your ability to recognize the thoughts, people, and situations which can trigger problematic behavioral patterns and disturbing emotional states. Self-management includes anxiety and trauma management strategies. Self-management also encompasses emotional regulation, cognitive regulation, and behavioral regulation. Developing a unique self-management plan is absolutely necessary for getting a sense of control over triggering thoughts and circumstances. There are three main ways to manage your triggers for anxiety and trauma.
The first is the Planning Phase, which requires you to IDENTIFY your triggers. This is not always easy or comfortable. In fact, clarifying your triggers may require the assistance of a therapist. The Planning Phase also requires you to develop some REALISTIC new actions and thoughts to apply when being triggered. High risk triggering situations can be cognitive, such as experiencing a serious depressive episode or frequently making negative self-statements. Other high-risk situations can be emotional, such as having sad flashbacks about a previous lover or struggling throughout your day with feelings of insecurity. Physiological symptoms, resulting from not getting enough sleep, overeating unhealthy foods, or abusing substances, can also be triggering situations. The most easily-identified high risk triggering situations are external demands, such as work projects, difficult co-workers or supervisors, family conflicts, parenting responsibilities, academic deadlines, and romantic distress.
You can choose from the following coping strategies during the Planning Phase of your Self-Management Plan:
- Read books, listen to podcasts, and utilize social media sites aimed at anxiety and trauma management
- Reach out to supportive people when triggered
- Use motivational self-statements when triggered
- Take physical and mental “breaks” from triggering situations by literally walking away for 5 to 10 minutes or by visualizing a comforting scenerio
- Use grounding techniques, such as taking and CONSCIOUSLY FOCUSING ON 3 deep breaths
- Remove current triggers from your environment if possible
- Write down empowering words or phrases and keep them in your wallet or purse
- Focus on YOUR thoughts and emotional needs while envisioning a “force field” separating you from your trigger
The second is the Doing Phase, which requires you to react in new ways to your triggers. The Doing phase typically is concerned with change: changing studying habits, stopping smoking, or trying healthier relationships. Make a schedule of self-care tasks and prioritize your work, academic, and personal tasks. The Doing Phase is the most difficult, but the intention is the key. You will have good days and not-so-good days in your Doing Phase. The point is to keep refocusing on your commitment to self-management and to keep moving forward, no matter what!
The third is the Perpetuating Phase, during which you maintain your “new narrative” of coping strategies and empowering self-talk. The main goal of the Perpetuation Phase of self-management is to remain motivated toward continued change and improvement. Another goal of the Perpetuation Phase is the maintenance of the changes which you have already created. Remember that it may be necessary to develop a new self-management plan for maintenance, as you succeed at knocking out or reducing your triggers. Your self-management plan will likely need to be revised “as needed” depending upon changing circumstances. You will find that some triggers will be “not a big deal” over time as your self-management skills become easier.
Your self-management plan will provide you with a shield against negativity and can move you through an immediate emotional crisis without making it worse or getting caught up in a ruminating mental cycle or dysfunctional behavioral pattern, such as having panic attacks, engaging in self-destructive behaviors, or blaming yourself for others’ actions or words. Your unique plan can also help you to accept the reality of situations which you cannot change and can give you a much needed sense of control over your emotions and actions. Another benefit of perpetuating your self-management plan is to help you to cope with painful feelings even when you may not know exactly what you want or need at a given moment. If you apply your new coping strategies as often as possible, you can learn to transform your insecurities and fears into more intentional, empowering strategies for getting through high-stress work, academic, and/or personal experiences.
