Today’s homework is to write about 10 triggers in my environment and ways I could deal with them. I have a lot more than ten but let’s see what I come up with.
- My mother. I will need to control the conversations more. She doesn’t believe I am an alcoholic and she can’t see it in herself. When she brings up her “happy hour” and her drinking and smoking I need to tell her I don’t wish to have this conversation. I can also bring a special cocktail that is nonalcoholic to my visits with her so I can have a fancy drink that is better for me and hopefully her as well.
- Driving. I get bored driving the long distance I need to for work. I could get some books on CD or join Audible.com. That would keep my mind occupied during the drives.
- Chaos. Schedule my days better. Work hours are work hours and I can’t control what I do within that time frame but I can control what hours I work. Stick to the 40-hour week schedule. Don’t bring work home, schedule playtime, and self-care. Keep a schedule for after-hours I have found being in a very structured environment I can enjoy my time so much more.
- Social situations. Make sure I have a buddy with me. Prepare to be anxious and meditate for a few minutes before. Understand that the anxiety is going to wash over me but after it reaches its peak it will subside. I can wait it out.
- Work stresses. Address those things I can in a timely manner. If I can’t do something right then let the other person know when I will be able to. If I say I will get it done by end of the day, prioritize so I make that commitment. Answer emails promptly letting them know I have received their message and when I will be able to address it. It’s not only a courtesy but it gives me more time to respond and complete the task they are asking of me.
- Loud noises and bright lights. Thank the heavens for my new Bose speakers. Playing soft music on noise-canceling headphones will greatly reduce the extra sounds and pandemonium I hear around me that distracts my brain. I can also buy a desk lamp for my office with a dimming light. This will make it easier on my eyes and cause less stress on my body.
- Dehydration. Always drink. Keep bottles of water in my car. Don’t wait till I’m dying of thirst to drink. Dehydration is a large trigger for me and keeping myself hydrated will assist greatly.
- Isolation. That feeling of emptiness and loneness can be overwhelming. I have 220 contacts on my phone. Reach out to someone when I start to feel this way. Schedule a lunch date with someone close or a day trip with someone a little further away. With that many contacts, there is no reason for me to feel alone at any time.
- Lack of intellectual events. I love projects and learning things. When I am not on a constant search for something I get depressed. Joining a show barn, sailing club or the US Coast Guard Axillary would help on multiple folds. It will help me learn new things, keep from isolating, get me used to social situations, and have a commitment to attend.
- Anxiety and depression. Take my medications on time and all that is prescribed. I have a habit of forgetting the morning and noon ones on a frequent basis. These medications are important, they work. Forgetting my pills sets my entire mood to an off status. I must take my medication on time.