Coping with Body Image Triggers

For those with struggling with body image, triggers may feel as though they cannot be escaped or ignored—triggers appear, unasked and unannounced—often causing individuals to shift into a more reactive state of mind.  

Triggers are a stimulus, igniting an uncomfortable, intense emotion that affects ones ability to remain present in the moment. When an individual is triggered fighting the urge to react can be extremely difficult, because in that moment, engaging with that thought and/or behavior may appear to be the only distraction from that uncomfortable emotion.  

Individuals on the journey to positive body image learn that the comfort from triggers is merely fleeting and damaging. They will discover that there are ways to break the “triggered-to-engaging behavior” response. The first step to coping with triggers is leaning inwards and learning the  triggers specific to you. With that understanding and knowledge you can practice ways to  manage the urge that often follows.  

Strategies to Coping With Triggers  

Triggers will inevitably be a part of the journey to building a positive body image. Even though  the the urge to engage in certain behaviors may feel automatic and out of control, for those in the  fight, never forget that you have power within you to manage these urges. To fight back.  

Consider the two following steps to help you control the response you may have when triggers  arise.  

1. Identify Your Triggers.  

 Awareness is the key to identifying people, events or situations that may trigger negative  emotions. Once you are able to identify the particular triggers you now have the option to avoid  it or prepare a way to manage it when you encounter it in the future.  

 One technique that may be used to identify the triggers is journaling the chain of events  (social, environment etc.) that led to what may have been a disordered behavior. This tool is  known as dialectical behavior therapy (DBT) and helps link events that led to the behavior  giving insight to factors that my be specifically triggering you.  

 One way to journal is by keeping notes in your notes app on your phone or writing in a  journal at home. Learning your triggers or events that lead up to them will take time and there  may be some trial and error along the way. 

Be patient with yourself. Be patient with those around you that may be struggling.  

2. Interrupt the Connection & Choose an Alternative Behavior  

 Earlier we talked about the connection of “triggered-to-engaging-behavior” response.  Once you are able to recognize when a trigger has occurred, now is the time to interrupt. The  negative thoughts/behaviors that work to diminish our body image thrive in secrecy.  Acknowledging “I am feeling trigger in this moment,” giving a voice is the first step to fighting  back. Once you are able to recognize and acknowledge what you are experiencing, you can  interrupt the connection.  

 Sometimes interrupting the connection will look like taking a step away from the  triggering event and taking deep breaths, in and out, knowing that as overwhelming as it may  appear, it will pass. Sometimes it may be reaching out to a loved one you trust and can process  with. Other times it may look like pulling out the notes app on your phone and writing “I am  feeling triggered right now, but I know this feeling will pass” over and over again until it does.  Interrupting the connection is not easy and takes some practice, but you can do it.  

Building a positive body image is is not a linear process, remember to be patient with yourself.  You can do hard things.