Triggers
In mental health, what is a trigger?
An event, situation, or reminder that causes a strong emotional or physical reaction.
Q: What is the difference between coping skills and avoidance strategies?
A: Coping skills reduce distress while supporting long-term emotional health; avoidance strategies provide short-term relief but often increase distress over time.
Name one way stress can affect your physical health.
It can weaken the immune system, increase blood pressure, cause headaches, disrupt sleep, or contribute to digestive problems.
What part of the brain is known as the “emotional center,” helping process fear and pleasure?
Amygdala
Q: In mental health treatment, what does “early recovery” refer to?
A: The initial stage after beginning treatment or stabilization, when individuals are learning coping skills, adjusting to change, and re-establishing routines.
Name one internal and one external trigger.
Internal: thoughts, memories, physical sensations.
External: sounds, smells, certain people, environments.
Q: You notice that scrolling on your phone helps you avoid uncomfortable thoughts, but later you feel more anxious. What coping skill category does this fall under, and why might it be unhelpful?
A: Maladaptive/avoidant coping — it distracts temporarily but prevents processing and problem-solving, leading to ongoing or increased anxiety.
This type of breathing can help calm the nervous system by lengthening your exhales.
Diaphragmatic breathing (also called belly breathing).
True or False — Emotions are “good” or “bad.”
False — all emotions have a purpose.
Q: Why can symptoms sometimes feel worse in early recovery before they improve?
A: Because you’re removing old coping mechanisms, adjusting to new routines, and becoming more aware of emotions without yet having fully mastered new skills.
What are two physical signs your body might give you when you’ve been triggered?
Increased heart rate, sweating, tense muscles, shallow breathing, shaking, etc.
Q: How does using grounding techniques before emotional escalation differ from using them during a crisis?
A: Before escalation: can prevent emotional overwhelm and maintain regulation.
During crisis: can reduce immediate distress but may be less effective if the nervous system is already in high activation.
What’s one physical activity that can improve mood besides formal exercise?
Walking in nature, dancing, gardening, stretching, playing with a pet, or cleaning with music.
This neurotransmitter is often linked to feelings of happiness and well-being
Serotonin
Q: Name one reason concentration or memory might be temporarily affected during early recovery.
A: Brain is adjusting to reduced stress reactivity, processing trauma, or adapting to medication changes, all of which can temporarily affect cognition.
You notice you’ve been triggered and your emotions are rising. Name two grounding or calming techniques you could use.
Deep breathing, naming 5 things you see, using a calming scent, calling a support person, taking a walk, etc.
Q: A peer in group says their main coping skill is “just pushing through.” What is one risk of this approach, and what skill could you suggest to make it more effective?
A: Risk: emotional suppression can lead to burnout or sudden emotional breakdown.
Suggestion: combine with self-monitoring, breaks, or healthy expression (e.g., journaling, talking to staff).
Describe how mindfulness can change the way your brain responds to stress.
It trains the brain to notice stress without overreacting, strengthens the prefrontal cortex, and reduces activity in the amygdala, leading to calmer, more intentional responses.
What happens in the body when the “fight or flight” response is activated?
Increased heart rate, rapid breathing, muscle tension, release of adrenaline, etc.
Q: Someone in early recovery says, “I should feel better by now.” What’s one way to reframe this statement?
A: Progress is not linear; emotional regulation, stability, and skill use take time — improvement happens in small, gradual steps.
How can anticipatory triggers influence mental health, and what’s one strategy to manage them?
Anticipatory triggers are emotional/physical responses that happen before an event due to fear of being triggered (e.g., anxiety before visiting a place tied to trauma). Strategies: cognitive reframing, exposure with support, or mindfulness to stay in the present.
This type of coping involves changing how you think about a situation rather than changing the situation itself.
Cognitive coping / reframing
This hormone, known as the “stress hormone,” decreases when you regularly practice relaxation techniques.
Cortisol
Explain one way the prefrontal cortex helps in managing intense emotions.
It helps you pause, think through consequences, and choose a rational response instead of reacting impulsively.
Q: What’s one long-term risk if someone rushes through early recovery without building a solid foundation of skills and support?
A: Increased vulnerability to relapse of symptoms, poor stress tolerance, and difficulty maintaining stability in the face of future challenges.