Intelligent Intoxication

Having Your Back Before, During, and After Stressful Situations

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We can “have our own backs” before, during, and after triggering or stressful situations. 

Before you enter the stressful/triggering situation/environment, try this:

  • tell yourself the truth: “I don’t want to go.”
  • take control of the decision to go: “I’m deciding to go.”
  • decide the minimum amount of time you’re willing to be there: “I’m willing to be there for 20 minutes or until I… “

    • While you’re there, try this if you get triggered:

    • excuse yourself to a quiet place or to the restroom
  • take two rapid breaths through your nose
  • acknowledge the trigger: “I’m triggered right now.”
  • describe the physical sensations of stress in your body: “My chest is tight and my back’s sore.”
  • tell yourself: “Once I’m alone again, I’ll take care of myself.”
  • buy yourself time to process before you react/respond to what someone says/does: “I’m going to process everything and I’ll circle back when I’m ready.”

    • After you leave the triggering situation/environment, try this:

    • ask your body: “What do you need?”
      • water?
  • exercise?
  • journaling
  • hug/affection
  • more breathing?
  • talk to someone?
  • rest?
  • do something creative?
  • after you’ve calmed your body, get curious about what triggered you - “Oh, there’s the story I’ve had about needing her approval to feel worthy.”

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    Intelligent IntoxicationBy Terri Bradway
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