The Trigger Map

Purpose
Identify your triggers and what sensations/emotions they provoke.

How to Apply

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it; review next week—keep/cut/change one step.

How & Why It Works

• Graduated exposure and pacing recondition triggers while protecting safety.
• Implementation intentions convert intentions into reliable actions under stress.

Results & Goals

• Immediate (0–72h): Reduced intensity of spikes; a clear next step when overwhelmed.
• Short‑term (1–4 weeks): Better sleep and grounding; fewer avoidance loops; more safe engagement.
• Medium‑term (1–3 months): Increased tolerance for triggers; stronger identity and relationships.

References

• SAMHSA — Trauma-Informed Care
• APA — PTSD Clinical Practice Guideline
• NICE — PTSD: management
• Linehan — DBT Skills (Emotion Regulation & Distress Tolerance)