So, I have done some things to help dampen specific triggers. I know we don't all have the same triggers, but i thought that I could share some practical things that I've done... re association therapy, I guess it what you could call it.
The sound of doors opening, and closing, was a trigger for me. So, there are bells on all the doors of rooms in our house where I am usually in. My office, bedroom, and the front door, all have bells.
Board Games. This took a lot of work, because I was forced to play board games, and in an effort to not be noticed, lost on purpose. So, I played games with people who weren't unhealthy. I played simple games at first, and none of the ones I grew up with. My husband is the best loser in the world, and that gave me a lot of safety, and confidence. I'm a formidable opponent now in some complicated games. But, if people talk a lot of crap about beating me, my confidence will be shot, and I won't have fun. But, I don't play with people like that if I can help it, and the local table top gaming community is generally full of nice people.
Video Games. This was even harder than board games. But again, my husband isn't a sore loser, and we generally play by ourselves, or in a team. He happily will take on more difficult enemies for me in Skyrim. But I don't let the creepy atmospheric music play, stop when I get anxious, and don't play too close to bed time if I am alone. But I feel a game like Skyrim is therapeutic for me. It pushes my hyper awareness a little, without being triggering. Also helps, that I play a heavily armored cat person, so I can disconnect from my character a little bit.
Housework. I had a panic attack once trying to clean the stove. Yep. It's almost funny. So, I can actually clean my house now. Took a lot of practice, and a lot of times our house was not so great. But, my husband was very kind, and did things that I absolutely couldn't (like clean the stove) until I was able to. Having the freedom, to control my environment has been a huge help, and I can say now, our home is a lovely, peaceful place. You wouldn't imagine I was raised by lazy hoarder child abusing narcissists.
I still can't stand for the end credits of a movie to play, but I'm working on it. Any practical tactics you guys have done to help with coping, or therapy?
Re-Association, I love that term, hadn't heard it before.
Great post Elizabeth, I think these are excellent points to address. It's a challenge to ID triggers then find ways to lessen their impact.
For me, I am majorly triggered by eating a meal at a dinner table. Even going out to dinner with friends can, but not always, trigger me. So I refused to eat dinner at the table and usually would find ways to eat alone (even though I am married). When I realized I had this trigger, I looked for options to change the tactile sensation of eating at a table. I threw out my old table (which, was originally my parents...not good to keep these things) and bought a counter height table with chairs. It feels very different to sit at and I find I use it more now then I ever had. My husband and I started eating breakfast together and I'm not even triggered.
There are some triggers I haven't learned to deal with yet, like going to Target or grocery shopping. Super overwhelming and anxiety provoking for me. I basically remember to breathe and stay in my body but it's not something I enjoy at all.
Curious to see what input others have :)
That is awesome about the table! Thank you for sharing. :hug:
Sorry about shopping. Shopping was always a rare, happy moment for me. Sometimes though, I feel panicked going home. I like being able to say, "No, I don't want to go home yet."