Staci Haines, a renowned somatic trauma expert, has developed a concept called the “trigger plan” as part of her work in supporting individuals healing from trauma. According to Haines, a trigger plan is a comprehensive tool designed to help individuals identify and respond to triggers, support their emotional regulation, and foster a sense of safety and empowerment. The trigger plan involves several components:

1. Trigger Identification: The first step is to identify specific triggers that activate trauma responses or emotional distress. Triggers can be external, such as certain situations, places, or people, as well as internal, including thoughts, memories, or bodily sensations.
2. Tracking Sensations and Responses: Individuals are encouraged to track the bodily sensations and emotional responses that arise when triggered. This helps build awareness of the physiological and emotional cues that signal a triggered state.
3. Grounding Techniques: The trigger plan incorporates grounding techniques that help individuals reorient themselves to the present moment and regulate their nervous system. These techniques may involve grounding through the senses, such as focusing on touch, sound, or smell, or engaging in physical movements to anchor oneself in the present.
4. Self-Soothing Strategies: Individuals learn self-soothing strategies to manage emotional distress when triggered. These strategies can include deep breathing exercises, mindfulness practices, comforting self-talk, or engaging in activities that provide a sense of safety and comfort.
5. Safety Measures: The trigger plan may include specific safety measures to establish a sense of physical and emotional safety when triggered. This may involve creating a safe physical environment, identifying supportive individuals to reach out to, or establishing personal boundaries and self-care practices.
6. Response Plan: A response plan is developed to outline specific actions to take when triggered. This includes identifying alternative behaviors or choices that align with personal values and boundaries, as well as strategies to disengage from triggering situations or seek support.
7. Gradual Exposure: The trigger plan may incorporate a gradual exposure component to help individuals desensitize and build resilience to triggers over time. This involves intentionally and gradually exposing oneself to triggering situations while using the coping strategies and resources outlined in the plan.