How to untrigger myself ? Trigger warning

[Newname85]

I’ve seen a documentary on something very disturbing. DH was watching it, I just joined him. It started ok, but suddenly something very disturbing happened. I googled and realised it’s a true incident. I was even more triggered.

Im feeling sick, heart racing and can’t stop thinking about those children. They were close to my children’s age and that makes I even more triggering.

how do I get out of this?

I think you must try and think logically - although dreadful things like you saw DO happen, they are so rare that they become worthy of a documentary. If it was happening day in and day out, it wouldn’t be so ‘shocking’.

Just let the emotions be, without trying to force them away, and they will subside.

I was literally shaking at one point. My heart racing. It’s still racing, but slightly better.

I’ve had something similar happen. I was just reading something online, and suddenly there was a graphic description of something absolutely horrendous - a real incident. It kept repeating in my head over and over, and two days later I was just sobbing in bed with my DH hugging me.

A couple of things that helped me. a) I refused to dwell on it, and that included not looking up more information about the incident. b) When it came into my head, I would deliberately distract myself with something else - sing out loud, or do maths problems, anything that needs focus and makes thinking other thoughts difficult. c) If the thought of this incident was still intrusive sometimes, I would treat it like a panic attack: say to it (out loud if I could) “Okay, do what you have to. I’ll still be here when you’re done having your little tantrum in my brain.” And let it wash over me. When the thought receded, I’d congratulate my brain on waiting it out patiently.

You’ll feel better soon, I promise.