It can be hard to come back to the present after being swept away by a trauma trigger. Even if you’re not sure if it qualifies as a ‘trauma trigger.’ (I’m looking at you, weird nightmare this morning about shrimp shells.)

Here are three gentle things you can do to feel more in your body after a trauma trigger.**

1. Distract your brain.

   Say your phone number out loud, backwards. Or your social security number backwards. (But first check and make sure no creeper is writing down your deets). Distraction may help calm your brain a bit in triggered moments.

2. Reorient to your surroundings.

   Try this sense game: Identify 4 things in your space that are green (any color will work here). Name 3 sounds you can hear. Now name 2 things you can touch or feel. What do your clothes feel like on your body? Is there anything you can smell? Taste?

3. Let water help you.

   If you have access to a shower: Take a shower at your normal temperature until your body is warm. For the last 30 seconds, turn the shower to cold* (*to YOUR tolerance–everyone has a different cold threshold). There’s been a lot of research that deserves its own separate post on the benefits of cold water. And thankfully it’s become kind of trendy (thanks Lizzo I love you). But there’s also actual, hard science behind this too. So enjoy the cold plunge because it’s been researched to help bring you back into your body after trauma.

And keep trying these tricks–they may not feel awesome right away (or maybe ever–everyone is different–and I’d love to know what works for you!)**.

**Disclaimer: This is not meant to diagnose or treat or serve as medical advice. Talk to your licensed practitioner before engaging in these activities.