Session Eight Managing Triggers Tool

The amygdala does not make its decisions from the potential gain we might have in a particular situation. It measures its decisions to prevent probably loss. It does this to protect us, but many of its processes are antiquated, based on the history of our species and not the future. To shift the brain from thinking of what might go wrong, we must train it to consider what might go right and the best way to do this is contemplation.

This week we’re asking that question and I suggest you ask it about everything. What might go right in your recovery? What might go right at your job or in your relationships? After connecting with some new possibilities, your brain will want to visit the question again, naturally.

What might go right in your life today?

Take a moment before you begin the practices and observe how you feel. Take note of the thoughts you’ve been having for the last thirty minutes or so. What feelings or emotions have you had? Are you having any cravings? What has been your overall mood?

Now that you’ve measured your current state, try reciting the alphabet backward, Accessing something from early development and then making it more complicated forces us into the more analytical mind, which triggers our rest-and-digest brain function.

Try reciting the alphabet backward for five minutes if you can, or ten. Set a timer. If it becomes triggering during that time, try bypassing the question below and switch to the next question.

If you can go at least five minutes with the practice, pause for a moment after you are done to observe how you feel. Is there a reduction in any cravings you might have been having? What thoughts do you have, if any? What feelings or emotions do you have right now? What is your overall mood?

Has it changed since before the practice? If it has, take note and use this tool whenever you feel reactive or stressed. If it hasn’t, it’s wise to try another practice.

Another thing to observe is how long the change to your thoughts, feelings, or overall mood lasts. How long can you sustain this state before you trigger again?

Another exercise I recommend to stimulate analytical thinking is doing counting exercises. Like the alphabet, counting often begins during early development. When we begin counting, the task should be easy at first, becoming progressively difficult as you go. Try different counting exercises such as:
– Counting to ten as many times as you can as fast as you can.
– Counting sums – 1+1=2, 2+2=4, 4+4=8, 8+8=16 and so on.
– Counting random numbers – count by 8s or 12s.
– Practicing multiplication tables – begin with the easiest tables, gradually increasing the difficulty as you go.

Try one or more counting exercises for five minutes if you can, or ten. Set a timer. If it becomes triggering during that time, try bypassing the question below and switch to the next question.

If you can go at least five minutes with the practice, pause for a moment after you are done to observe how you feel. Is there a reduction in any cravings you might have been having? What thoughts do you have, if any? What feelings or emotions do you have right now? What is your overall mood?

Has it changed since before the practice? If it has, take note and use this tool whenever you feel reactive or stressed. If it hasn’t, it’s wise to try another practice.

Another thing to observe is how long the change to your thoughts, feelings, or overall mood lasts. How long can you sustain this state before you trigger again?

Unlike the alphabet and counting, reading is not part of our earliest development. While we are still young when we begin learning to read, most of what we read today was learned after early development. Therefore, when using reading to shift out of triggered states, it is better to do light, recreational reading here, or maybe an audiobook. I suggest you save more complicated works for times where you are not triggered.

Try reading for ten to fifteen minutes. Set a timer. If reading is difficult or triggering, try returning to any of the practices, from any of the sessions, that have worked for you thus far.

Try to go at least five minutes with a practice. Then, pause for a moment after you are done to observe how you feel. Is there a reduction in any cravings you might have been having? What thoughts do you have, if any? What feelings or emotions do you have right now? What is your overall mood?

Has it changed since before the practice? If it has, take note and use this tool whenever you feel reactive or stressed. If it hasn’t, it’s wise to try another practice.

Another thing to observe is how long the change to your thoughts, feelings, or overall mood lasts. How long can you sustain this state before you trigger again?

Over the next few days try using the practices whenever you are triggered. Notice both the short-term and long-term effects they have on your overall mood. Are you noticing a difference? Do you respond better to the sensory practices we used in the beginning or do you prefer more analytical practices? Is there a practice you use as a go-to when you are stressed or reactive? Are you noticing a reduction of cravings as you engage in the practices? Include any patterns or shifts you’ve noticed as you began working with the program.

If you’re not seeing any significant shift in your reactions through these practices, I suggest reaching out to us through the contact us resources on the home page to see if we can find a practice that will help you break the chemical patterns of addiction. We will also be offering new suggestions over the coming weeks, so please keep trying the new practices. Even if they don’t work right away, they are still making a difference in how your brain functions.