Ever felt your chest tighten at work? It’s that moment when a colleague’s offhand comment feels like a slap in the face, or when an overwhelming task makes you feel like you’re drowning
You walk into the office, the air-conditioned breeze hits your face, and the faint scent of coffee lingers in the air. The hum of printers, the low murmur of conversations, the steady rhythm of fingers tapping on keyboards—it all seems so ordinary.
But beneath this surface, there’s a silent war raging within you. A war fought not with weapons, but with emotions. This battle is often invisible to your coworkers, but it can leave you feeling drained, anxious, and questioning your very place in the world.
In this article, we’ll explore precise strategies for managing triggers in the workplace, empowering you to regain control and find peace in your professional life.
Identify Your Triggers
The first step in managing your triggers is to get crystal clear on what they are. Take a moment to reflect on the situations or interactions that tend to set you off.
Maybe it’s the way your coworker Cheryl, a middle-aged white woman who grew up in the suburbs, constantly makes tone-deaf comments about your “exotic” African dishes in the communal kitchen.
Or perhaps it’s the frustration you feel when your boss, Michael, a former frat boy who seems to only value the input of his good ol’ boy network, passes you over for that big presentation opportunity, despite your proven track record of delivering stellar results.
Once you know your triggers, you can start to develop a targeted plan to address them. Reflect on the physical, emotional, and cognitive cues that signal a trigger is about to happen. Knowing these signs will help you act proactively, rather than reactively when a trigger arises.
Develop a Coping Toolkit
When those triggers rear their ugly heads, you need to have an arsenal of coping mechanisms at the ready. This could be as simple as taking a few deep breaths and reciting an empowering mantra, like “I am strong, I am capable, I’ve got this.”
Or it could be a more elaborate routine, like stepping outside for a brisk 10-minute walk while listening to an uplifting podcast by motivational speaker Les Brown.
You could also try visualization exercises, where you picture yourself handling the triggering situation with grace and confidence.
Or create a soothing playlist of your favorite Afrobeat tunes to help you quickly regain your composure. Experiment and find what works best for you to nip those triggers in the bud before they derail your day.
Set Healthy Boundaries
Let’s be real, sometimes we just need to put up some boundaries to protect our peace of mind. This could mean politely declining invitations to after-work happy hours with your coworkers if you know they’ll be a triggering environment filled with microaggressions and cultural insensitivity.
Or it could mean having an honest conversation with your manager, Samantha, about the types of feedback that are most constructive for you, rather than simply accepting the harsh, critical style she tends to use.
Remember, setting boundaries isn’t selfish – it’s an act of self-care. You have the right to create a work environment that supports your well-being and helps you thrive.
Seek Support from Your Tribe
Remember, you don’t have to go through this alone. Lean on your support system, whether that’s your trusted coworker Fatima, who’s been in your shoes, a professional therapist who specializes in workplace challenges, or a mentor like your former boss, Kwame, who can offer guidance and perspective.
These allies can provide a listening ear, validate your experiences, and help you develop strategies for navigating those tricky workplace situations.
They might even role-play with you, offering feedback on how to assertively address a trigger with a coworker or boss. Don’t be afraid to reach out – your tribe is here to uplift and empower you.
Embrace Holistic Self-Care
And last but not least, don’t forget to prioritize your overall well-being. When you’re feeling triggered, it’s easy to let your self-care routine fall by the wayside. But that’s precisely when you need it most.
Make time for activities that nourish your mind, body, and spirit, whether that’s a rejuvenating yoga class at your local studio, an engrossing audiobook by Chimamanda Ngozi Adichie, or a home-cooked meal that reminds you of your cultural roots.
Conclusion: Workplace Strategies for Managing Triggers
Remember, my fellow Africans, you are not alone in this journey. By arming yourself with these specific strategies for managing triggers, you can conquer the workplace minefield and emerge stronger than ever.
So, the next time a trigger comes your way, take a deep breath, channel your inner warrior, and remember: you’ve got this!
READ: Occupational PTSD: The Silent Epidemic in High-Stress Jobs
What if I told you the barista who hands you your morning coffee or the nurse who takes your blood pressure might be dealing with trauma just as intensely?
Occupational PTSD is quietly creeping into the lives of those in high-stress jobs, and nobody seems to be talking about it. Click here.
