Notes on Thais Gibson’s video: Stop suffering unnecessarily.
Triggers can be big or small. They just need to be associated with our painful stored emotions from our past. Emotions give us feedback on unresolved pain.
How to self-regulate:
1. Witness and label my emotions. This turns on the logical part of your brain so you’re not being reactive. (If you witness your emotions you are not possessed by them). Example: I feel anxiety in my stomach.
2. What meaning am I giving to this situation that is causing pain? Convert emotions back to thoughts. Example: I will be alone forever. I can never trust anyone.
3. Is this thought 100% true or an assumption based on past experiences? Example: Do I have evidence my partner is home late bc he or she is leaving me or is this an assumed story in my head?
4. Find proof why my thought may not be true. Example: I’m often more than 5 minutes late from work and I’m not cheating.
5. If my thought is true, what is my plan of action? Example: If my partner is leaving me what will I need to do?