Centering Yourself When Life Triggers You: Neuroscience, Creativity, and the Art of Not Losing It 

Let’s be honest: life can be a lot. One minute you’re sipping tea, vibing to your playlist, and the next—BAM—you’re spiraling over a text, a tone, or a memory you didn’t invite. If you’ve ever felt hijacked by your own nervous system, you’re not alone. Whether it’s mild anxiety or full-blown PTSD, our brains are wired to protect us… sometimes a little too well. 

But here’s the good news: with the help of neuroscience, creativity, and some powerful mindset tools, you can learn to pause, breathe, and recenter—even when the world throws you curveballs. And yes, you can do it without turning into a monk on a mountaintop. Let’s explore how.

Why Triggers Feel So Overwhelming (Thanks, Brain) 

When you’re triggered, your brain activates the amygdala, your internal alarm system. It doesn’t care if you’re facing a tiger or just a snarky email—it floods your body with stress hormones like cortisol and adrenaline, launching you into fight, flight, freeze, or fawn mode. 

If you have PTSD or trauma, this alarm system is extra sensitive. Think of it like a smoke detector that goes off every time you toast bread. 

But here’s the cool part: neuroplasticity means your brain can rewire itself. You’re not stuck in survival mode forever. With the right tools and consistent practice, you can create new, healthier patterns—even joy-filled ones.

Creativity: Your Brain’s Natural Reset Button 

Art, music, writing, dance—these aren’t just hobbies. They’re healing modalities. Engaging in creative expression activates the prefrontal cortex, the part of your brain responsible for reasoning and emotional regulation. It also calms the amygdala and helps process trauma in non-verbal, embodied ways. 

Creativity gives the nervous system an “exhale.” It’s not about being good at art—it’s about being present with what’s inside you. 

Try this:  

  • Paint your mood with colors, no rules.  
  • Write a letter to your trigger—but don’t send it.  
  • Dance it out like you’re in an indie movie.  

In-the-Moment Centering Tools (a.k.a. Emergency Brain Balm) 

These quick tools help when you feel hijacked: 

1.  Name It to Tame It 

Coined by Dr. Dan Siegel, this technique means labeling what you’re feeling to engage the thinking brain. 

“I feel overwhelmed and unsafe, but I am not in danger.” 

Naming your emotion puts the brakes on your brain’s panic response.

2.  Box Breathing (4-4-4-4) 

Used by Navy SEALs. Breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat. It activates the parasympathetic nervous system (a.k.a. the “chill mode”). 

3.  5-4-3-2-1 Grounding Technique 

Notice:  

  • 5 things you can see  
  • 4 things you can touch  
  • 3 things you can hear  
  • 2 things you can smell  
  • 1 thing you can taste 

Great for pulling you out of your mind and back into your body. 

4.  Tapping (EFT) 

Gently tap acupressure points (like your forehead or collarbone) while saying affirming statements like: 

“Even though I’m feeling anxious, I deeply love and accept myself.”

Long-Term Healing: Rewiring the Pattern 

Healing is a daily practice, not a destination. Here are some coaching-based and neuroscience-backed strategies to help you shift your brain’s wiring over time. 

1.  Create a Trigger Journal  

  • Track what triggered you, how it felt in your body, and what helped you recover.  
  • Add creative reflections or doodles.  
  • Over time, you’ll recognize patterns and notice your progress.  

2.  Daily Joy Ritual 

Commit to one small creative act a day (even 5 minutes!). It builds resilience, re-centers your nervous system, and creates positive neural pathways.  

3.  Visualizations for Safety 

Close your eyes and imagine your “safe place”—a real or imagined space where you feel calm and supported. Practice visiting it in your mind when triggered.

4.  Compassionate Self-Coaching 

Ask yourself:  

  • What am I believing right now?  
  • Is that belief true, or is it a trauma response?  
  • What do I need right now?  

Then respond with care, not criticism. Healing isn’t about perfection—it’s about connection.

Affirmations to Rewire Your Mind 

“I am safe in this moment.” 

“My past is not my present.” 

“I choose peace over panic.” 

“I am allowed to feel and still move forward.” 

“My creativity is my medicine.”

You’re Not Broken, You’re Brilliant 

Your brain is trying to protect you. That’s a gift—even if it sometimes feels like a glitch. When you learn to meet your triggers with curiosity, creativity, and compassion, you begin to transform them. 

You become the author of your own story—not just the survivor of it. So next time life pushes your buttons, remember: you’ve got breath, paint, playlists, and a powerful brain that’s learning to dance with the present instead of fleeing from the past. 

You’ve got this. 

Over coming triggers is an active practice of self love. It is not always easy so be kind to yourself as you walk through those moments. Sometimes you will forget to use the tools you have learned and other times you will be a Trauma Surving Superhero. But with each moment of grace and kindness you gift yourself as you heal you are building  new story of triumph, strength and self love. 

With my whole heart I wish you the best. I too walk this path of healing and forgiveness. What I share in my blog I also practice for myself. One day at a time, one breath at a time we get to rewire our minds and rewrite our stories. Never forget you're a badass for even trying!

Reclaim your mind. Reclaim your nervous system. Healing from trauma starts in the present moment—because there’s no better time than now to release the past and transform your triggers into catalysts for growth. 

If you’re ready to reconnect with your center, design a life that aligns with your values, or reignite your creative fire, I offer compassionate coaching tailored to support you every step of the way. 

Let’s explore what’s possible—book your free 50-minute Discovery Session here: https://paperbell.me/vichelle-mixon-1 

With Love,

Vichelle

Tapping Is an incredible tool. I highly recommend it. This is a good resource.

 “EFT Tapping Tutorial.” The Tapping Solution, www.thetappingsolution.com.  

MLA Works Cited 

Levine, Peter A. Waking the Tiger: Healing Trauma. North Atlantic Books, 1997. 

Porges, Stephen W. The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company, 2011. 

Siegel, Daniel J. The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind. Delacorte Press, 2011. 

Van der Kolk, Bessel. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books, 2015.

Tugade, Michele M., et al. “Positive Emotions and the Regulation of Emotion.” Handbook of Positive Psychology, edited by C. R. Snyder and Shane J. Lopez, Oxford University Press, 2002, pp. 186–199. 

Graham, Lorraine, et al. Creativity and Mental Wellbeing: A Guide to Practice and Research. Cambridge Scholars Publishing, 2020. 

Siegel, Daniel J. “Name It to Tame It: What’s in a Brain?” Mindful.org, 22 Mar. 2017, www.mindful.org/name-it-to-tame-it-whats-in-a-brain. 

Video Resource: “EFT Tapping Tutorial.” The Tapping Solution, www.thetappingsolution.com.