On the last track, we discussed the effects of triggers on PTSD
clients and also various types of triggers: anniversary triggers, current
stresses, and bodily triggers.
Now that we’ve discussed the various types of triggers, we will move
on to coping strategies for the client’s reaction to these triggers.
this track, we will present three techniques to help a PTSD client cope with
their triggers: trigger coping questionnaire, writing, and abdominal
breathing exercise. We will discuss PTSD resulting
from combat and sexual abuse.
Cho, a 29 year old escaped refugee from North Korea,
related her traumatic experiences while imprisoned in a communist detention
center for singing a South Korean song. Cho stated, "They beat me, bad. Every day. After
breakfast of rice, they would beat me, because they liked to see me throw up. I
would go hungry until they fed me again the next day. The guards raped
me and told me I was traitor. They told me my family was dead, and my
husband was dead. I did not know if they were lying. Now when I
smell rice, I want to throw up."
As you can see, one of Cho’s
strongest triggers was rice. Her other triggers included the smell of
blossoms and warmth because she was imprisoned during the warm blossoming season;
the feeling of being dirty because she was not allowed to bathe while in captivity;
and the sound of metal doors banging open or close. Throughout this track,
we will relate the following techniques to Cho’s specific triggers: rice,
blossoms, feeling dirty, and metal doors.
Three Techniques to Cope with Triggers
Technique #1: Trigger Coping Questionnaire
To help Cho motivate herself to face these triggers, her therapist Marion asked
her to answer the following "Trigger Coping Questionnaire" relating
to her present coping strategies with the trigger of rice:
- What are your fears about this trigger?
Cho answered, "I
have fear that I will embarrass myself and throw up in sight of strangers."
- How have you usually reacted in the past?
Cho wrote, "I run
to bathroom or run away from the smell. I get angry, too. In
prison, I screamed and cursed the guards. I tried to throw up on them
when they beat me. When I smell the rice, I want to tell people around
me that I hate them."
- What have been the costs of avoiding this trigger... or of handling
the trigger with fear, anger, or other emotions associated with the trauma?
answered, "My favorite foods are Asian foods. I can’t
eat at Asian restaurants with friends anymore."
- How would you like to react in the future?
Cho wrote, "I
want to be happy with my friends and eat the foods I like and go to restaurants
- What do you stand to gain... if you react in a way you feel would
be more beneficial? Cho responded, "I would have more friends. I
would be happy and forget the prison."
- How can you break down this trigger... so you can face it more easily?
she had trouble with this step, we worked out a system together. Cho
decided to stand outside a restaurant that cooked rice for no more than five
minutes while practicing the relaxation technique we will discuss later on
Then, when she could cope after five minutes, she increased
the time and stood there for ten minutes. Eventually, she entered the
restaurant itself where the smell was the strongest. Gradually, Cho
reduced her fear of the trigger, but could never fully bring herself to eat
it again, understandably. However, the negative effect it had on
her social life diminished and she could even sit at the same table while
those around her ate rice.
Technique #2: Writing
To help with Cho’s trigger, blossoms, Marion suggested she try
writing about what the blossom means to her. Some clients prefer to use positive self-talk
in their writing about their triggers, but Cho decided on a different route. In
her culture, it was common to write poems about blossoms and the weather associated
First, Cho started out by reading some of her favorite poems
to remind her of the calm and sense of beauty that blossoms once inspired. Eventually,
she began to write poems of her own about the blossoms and the purity they
represented. After a few months of writing, Cho reported that she was
growing a small cherry tree in her backyard to symbolize her healthy growth. Her
reintroduction to what she had loved about blossoms in the first place helped
Cho to overcome her fear of them as her trigger.
Technique #3: Abdominal Breathing Exercise
Because her triggers, feeling dirty, loud metal doors and rice, all caused
Cho to feel anxious and on edge, Marion suggested Cho use a relaxation
technique. Her choice of relaxation was the "Abdominal
While she stood outside the restaurant,
Cho also had extra support from a friend, who held her hand and said soothing
things to her. Importantly, this friend was female because Cho associated
rice and males with the guards who beat her. Some of your clients might
prefer this extra support as well. The "Abdominal Breathing" exercise
is designed to decrease body tension by increasing oxygen flow to the brain.
are the instruction I gave to Cho:
- Note the level of tension you’re feeling. Then place
one hand on your stomach right beneath your ribs.
- Inhale slowly and deeply through your nose into the "bottom" of
your lungs—in other words, send the air as low as you can. If
you’re breathing from your abdomen, you hand should actually rise. Your
chest should move slightly while your abdomen expands.
- When you’ve taken in a full breath, pause for a moment and then exhale
slowly through your nose or mouth, depending on your preference. As
you exhale, allow your whole body to just let go. You might
like to visualize your arms and legs going loose and limp like a rag doll.
- Do ten slow, full abdominal breaths. Try to keep your breathing
smooth and regular, without gulping in a big breath or letting your breath
out all at once. Remember to pause briefly at the end of each inhalation. Count
to ten, progressing with each exhalation.
The process should go like
inhale…pause…slow exhale (count one)
inhale…pause…slow exhale (count two)
And so on up to ten. If you start to feel light-headed while practicing
abdominal breathing, stop for 30 seconds and then
start up again.
- Extend the exercise if you wish by doing two or three sets of
abdominal breaths, remembering to count up to ten for each set.
Five full minutes of abdominal breathing will have a
pronounced effect in reducing anxiety or early signs of panic. Other
breathing exercises include the Calming Breath exercise which we discussed
on track 3.
On this track, we presented three techniques to help a PTSD client cope with
their triggers: trigger coping questionnaire, writing, and abdominal
On the next track, we will discuss techniques to help your client
recall the trauma safely and accurately: memory prompts, revisiting
the scene of the trauma, talking to others, and artistic outlets. Also,
we will discuss self-forgiveness and its relation to the recall process.
2 What are three techniques that are useful in helping PTSD clients cope with
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