Navigating Triggers and Emotions: Strategies for Trauma Survivors in the Workplace

Introduction

As trauma survivors, we often face unique challenges in the workplace related to managing triggers and intense emotions. The number one request that I get from trauma survivors is to teach them how to manage their workplace triggers.

Experiencing triggers in the workplace can be overwhelming and may impact our ability to focus, communicate effectively, or maintain professional relationships. However, by developing strategies to navigate these challenges, we can cultivate greater resilience, emotional regulation, and overall well-being in our careers. In this article, we’ll explore practical tips and techniques for managing triggers and emotions in the workplace, understand why it’s important to prioritize our emotional well-being, and discover how effectively navigating these challenges can contribute to our career success.

Understanding Triggers

Triggers are reminders of past traumatic experiences that can evoke intense emotional or physical reactions. In the workplace, triggers might include:

• Certain sights, sounds, or smells
• Interpersonal dynamics or conflicts
• High-pressure situations or tight deadlines
• Feelings of powerlessness or lack of control

Why It’s Important to Manage Our Triggers

Managing our triggers is essential for our overall well-being and quality of life, both in and outside the workplace. When we prioritize our emotional health, we:

• Reduce the impact of trauma on our daily lives. By developing strategies to cope with triggers, we can minimize the disruptive impact of trauma on our day-to-day experiences, allowing us to be more present and engaged in our personal and professional lives.
• Cultivate a sense of empowerment. As we build our capacity to navigate triggering situations, we develop a greater sense of control and empowerment over our emotional responses and experiences.
• Improve our physical health. Chronic stress and unmanaged emotional reactions can take a toll on our physical health. By managing our triggers, we reduce the negative impact of stress on our bodies and promote overall well-being.
• Strengthen our relationships. When we communicate our needs and maintain emotional regulation, we foster deeper connections and understanding with those around us, leading to more fulfilling personal and professional relationships.

Prioritizing our emotional well-being and managing our triggers is a vital act of self-care and self-compassion. By investing in our own healing and growth, we create a foundation of resilience that allows us to thrive in all aspects of our lives.

Using a Workplace Trigger Tracker

One effective tool for managing triggers in the workplace is the Workplace Trigger Tracker. This resource, created by Cyndi Bennett Consulting, helps you create awareness around your triggers and develop strategies to cope with them. The main components of the Workplace Trigger Tracker include:

1. Date and Time: Record the date and time when the triggering situation occurred. This will help you identify patterns or specific times when triggers are more likely to occur.
2. Situation: Briefly describe the situation or context in which the trigger happened, such as a meeting, conversation, or specific task.
3. Trigger: Identify the specific trigger that led to your emotional response, such as a certain phrase, tone of voice, or interpersonal dynamic.
4. Triggered Response: Note your emotional, physical, or behavioral reaction to the trigger, such as feeling anxious, experiencing a rapid heartbeat, or becoming defensive.
5. Intensity: Rate the intensity of your triggered response on a scale from 0 to 10, with 0 being no distress and 10 being the highest level of distress.
6. Coping Strategy: Record the coping strategy you used to manage your triggered response, such as deep breathing, cognitive reframing, or seeking support from a colleague.

By consistently using a Workplace Trigger Tracker, you can develop greater self-awareness, identify patterns in your triggers and responses, and refine your coping strategies over time. This tool empowers you to take proactive steps in managing your emotional well-being and building resilience in the face of workplace challenges.

How Managing Triggers Contributes to Career Success

As we navigate our professional lives as trauma survivors, learning to effectively manage our triggers can significantly contribute to our career success. When we have strategies in place to regulate our emotions and stay grounded in the face of triggering situations, we are better equipped to:

• Maintain focus and productivity. By managing our emotional responses, we can stay focused on our tasks and responsibilities, leading to increased productivity and job performance.
• Foster positive relationships. When we communicate our needs and maintain emotional equilibrium, we are better able to build and maintain positive relationships with colleagues, supervisors, and clients.
• Demonstrate resilience and adaptability. As we develop skills to navigate challenging situations, we showcase our resilience and adaptability, qualities that are highly valued in the workplace.
• Enhance our leadership potential. By modeling emotional regulation and effective communication, we can inspire and guide others, positioning ourselves for leadership roles and career advancement.

Managing our triggers is not only crucial for our personal well-being but also for our professional growth and success. As we continue to strengthen our ability to navigate these challenges, we open up new opportunities for career advancement and fulfillment.

Journal Prompts

• Reflect on a time when you successfully navigated a triggering situation at work. What inner resources or external supports did you draw upon to cope with that challenge?
• Think of a challenging situation at work that initially triggered a strong emotional response. How might you reframe that situation in a more neutral or positive light, and what impact could that shift in perspective have on your well-being?
• What self-care practices have you found most nourishing and effective in supporting your emotional well-being? How can you prioritize these practices in your daily work routine?

Conclusion

Navigating triggers and emotions in the workplace is an ongoing journey for trauma survivors. By increasing our self-awareness, using tools like the Workplace Trigger Tracker, communicating our needs, and prioritizing self-care, we can cultivate greater resilience and emotional regulation in our careers.

Remember, your experiences as a trauma survivor have given you unique strengths and insights that can be valuable assets in your professional life. Trust in your ability to navigate these challenges, seek support when needed, and celebrate your progress along the way. With practice and self-compassion, you can create a work environment that supports your emotional well-being and enables you to thrive professionally.

An Invitation

If you’d like to join an online community of other resilient overcomers focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)

The RCA Community is a group dedicated to helping/supporting those working to overcome adversity and achieve their full potential in their careers.

The benefits to you are:

Community — The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle
Workplace/Career Resources — The group provides tools, resources, and templates to help you with your career journey
Available Coaching Support — The community is supported by trained and certified coaches who are available for individual sessions
Learning — You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey
Workshops/Webinars — You will have access to practical workshops/webinars targeted to help you in the workplace grow your career
If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community

As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.

Trigger Tracker Template — T kplace and plan the coping strategies you will use to get through the experience.

Get on the waiting list for The Resilient Career Academy™. You won’t want to miss it.

If you want to stay informed on the programs, tools, and training I offer, sign up for my mailing list.

You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.

Photo by Hendrik Morkel on Unsplash

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