Triggers identified…now what?
Making it all Make Sense
You deserve a life that's built around you, not one you're constantly bracing against. 💚 Now that you have the data points to consider, let’s put it all together. List out any patterns you have noticed, both positive and negative. Consider whether any of the negative patterns could be disrupted or altered to become more positive. Sometimes the answer will be yes, and that’s great! Other times you truly don’t have control over the trigger or pattern it causes and cannot alter it. That’s when it’s time to plan.
Build a “Trigger Buffer”
Once you know a trigger is likely, create space around it. If grocery stores overwhelm you, don’t go when you’re already depleted. If family gatherings are draining, avoid stacking other high-demand tasks that day. Plan in some extra time, decrease rushing, fewer commitments, and some planned recovery time afterwards. Sometimes the best coping strategy is protecting your bandwidth before the hard thing happens.
Create a Sensory Go-Bag
Make your supports easy to grab instead of scrambling in the moment. This might mean having noise cancelling earbuds or headphones on hand. A pair of sunglasses, gum or mints, or fidgets in your bag. When your nervous system starts escalating, decision-making gets harder. Having your tools ready removes one more barrier.
Make “If/Then” Plans
Plan what you’ll do when a trigger happens. For example:
If the restaurant gets too loud, then I’ll step outside for five minutes.
If I start feeling overloaded in a meeting, then I’ll turn my camera off and regulate.
If errands start piling up, then I’ll cut the list in half.
Having a plan reduces panic because your brain doesn’t have to problem-solve while dysregulated.
Communicate Your Needs Ahead of Time
Self-advocacy is a powerful regulation tool when communicated clearly. Tell the people around you what helps before you need it. For example, “I do better with breaks during long outings.” Or, “I can manage crowded spaces, but be aware they do wear me out faster.” The more people understand your patterns, the less energy you spend explaining in the moment.
Create Recovery Rituals
Not every trigger can be avoided. Recovery matters too. Ask yourself what helps me come back to baseline faster?
Maybe it’s silence in the car after work, movement, watching a familiar show, or touching base with a friend or loved one. Make recovery part of the plan, not an afterthought.