Thought Stirring Question: Public
Selective Desensitization is a process by which to reduce the severity of trauma triggers.
Selective desensitization can help reduce a trigger's effect on us. This can be helpful in allowing us to reclaim aspects of our lives. Selective desensitization should be done in a controlled, safe setting, preferably with support (or support proxies). When done consistently, you can not only have a reduction in your reaction to triggers, but you can also learn new coping skills/strategies in the process.
Step 1: The first step is to assign a number value to the strength of your trigger. Most people find a 0-100 scale, with 0 being "no reaction" and 100 being "an absolutely uncontrollable, extreme reaction".
Step 2: Pick a trigger you'd like to desensitize. The best triggers to start with are basic ones: a particular image or song which is triggering, a specific form of physical contact (hand on back or shoulder). It's easiest to desensitize single triggers first, and then work your way up to more complicated ones (being in a crowd at night, etc.)
Step 3: In a safe, controlled environment, expose yourself to that trigger. The best way for this process to work is to aim to trigger yourself at about a 50-60 on the trigger scale in Step 1. Your reaction should be strong enough that you feel it, and are uncomfortable, but not to the point of you being terrified, dissociated, or having flashbacks. At the beginning, a 50-60 might be as simple as *thinking* about exposing yourself to the trigger. There is no such thing as starting too small with selective desensitization. If you trigger yourself until you run away from the trigger, you are strengthening that trigger. So aim low to start.
Once you've exposed yourself to the trigger, sit with that feeling, and use your coping skills until the feeling eases up - until your reaction is at about a 10. It's key to stick with it until the feeling lessens. This might take a few minutes, or it might take an hour or more. There's no "too much time" to devote to this.
This is why having a supporter there who knows what you're doing will be helpful - you don't have to face it alone. You're building a new association with your trigger: that you are capable of handling it.
Step 4: The next step is to continue this process. Each time you complete a round of exposure and coping, you can expose yourself to the trigger more and more. For example, if you have a trigger about someone touching your neck, your first exposure might be thinking about being touched, then wearing a turtleneck/scarf, then having a friend place their hand on the back of your neck, then a friend placing their hand on the front of your neck.
The key is to be consistent, and to always aim to expose yourself to the trigger so you feel a 50-60. Yes, you will feel silly sitting in a quiet room with a friend exposing yourself to your triggers; yes, it is worth it!
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As you progress, you will find that you can handle a greater and greater exposure to that trigger without being upset or feeling out of control. You can do this with most triggers, and one-by-one help turn down the intensity of your reaction.
This process takes a lot of time. It can take weeks or months. So try not to be discouraged by struggles, or how long it can take. It works with a lot of people, and can really help you to feel like you're back in control of how you feel and react!
This week's questions are:
- To which triggers do you have the greatest reaction?
- Which triggers would you like to desensitize most? Which are the ones you encounter most often?
- In which ways could you safely expose yourself to those triggers?
- Who in your support network would be best to help you desensitize those triggers?
Selective desensitization can help reduce a trigger's effect on us. This can be helpful in allowing us to reclaim aspects of our lives. Selective desensitization should be done in a controlled, safe setting, preferably with support (or support proxies). When done consistently, you can not only have a reduction in your reaction to triggers, but you can also learn new coping skills/strategies in the process.
Step 1: The first step is to assign a number value to the strength of your trigger. Most people find a 0-100 scale, with 0 being "no reaction" and 100 being "an absolutely uncontrollable, extreme reaction".
Step 2: Pick a trigger you'd like to desensitize. The best triggers to start with are basic ones: a particular image or song which is triggering, a specific form of physical contact (hand on back or shoulder). It's easiest to desensitize single triggers first, and then work your way up to more complicated ones (being in a crowd at night, etc.)
Step 3: In a safe, controlled environment, expose yourself to that trigger. The best way for this process to work is to aim to trigger yourself at about a 50-60 on the trigger scale in Step 1. Your reaction should be strong enough that you feel it, and are uncomfortable, but not to the point of you being terrified, dissociated, or having flashbacks. At the beginning, a 50-60 might be as simple as *thinking* about exposing yourself to the trigger. There is no such thing as starting too small with selective desensitization. If you trigger yourself until you run away from the trigger, you are strengthening that trigger. So aim low to start.
Once you've exposed yourself to the trigger, sit with that feeling, and use your coping skills until the feeling eases up - until your reaction is at about a 10. It's key to stick with it until the feeling lessens. This might take a few minutes, or it might take an hour or more. There's no "too much time" to devote to this.
This is why having a supporter there who knows what you're doing will be helpful - you don't have to face it alone. You're building a new association with your trigger: that you are capable of handling it.
Step 4: The next step is to continue this process. Each time you complete a round of exposure and coping, you can expose yourself to the trigger more and more. For example, if you have a trigger about someone touching your neck, your first exposure might be thinking about being touched, then wearing a turtleneck/scarf, then having a friend place their hand on the back of your neck, then a friend placing their hand on the front of your neck.
The key is to be consistent, and to always aim to expose yourself to the trigger so you feel a 50-60. Yes, you will feel silly sitting in a quiet room with a friend exposing yourself to your triggers; yes, it is worth it!
-------------------------
As you progress, you will find that you can handle a greater and greater exposure to that trigger without being upset or feeling out of control. You can do this with most triggers, and one-by-one help turn down the intensity of your reaction.
This process takes a lot of time. It can take weeks or months. So try not to be discouraged by struggles, or how long it can take. It works with a lot of people, and can really help you to feel like you're back in control of how you feel and react!
This week's questions are:
- To which triggers do you have the greatest reaction?
- Which triggers would you like to desensitize most? Which are the ones you encounter most often?
- In which ways could you safely expose yourself to those triggers?
- Who in your support network would be best to help you desensitize those triggers?