Heavenly Triggers: A Safety Plan for Your Soul

Jul 19, 2026

Just like we practice fire drills to ensure we know what to do when the alarm goes off, we need a safety plan for when our emotional or psychological triggers go off. These triggers can be unexpected, just like a fire alarm, and if we aren't prepared, they can leave us feeling overwhelmed, disoriented, or even unsafe. But with the right tools in place, we can handle these moments calmly and confidently.

The Fire Alarm Analogy for Triggers

Think about the fire alarm going off in a building. It’s loud, sudden, and demands immediate action. Triggers are very much like that—they can be unexpected and overwhelming, evoking strong emotions and memories that might feel too much to bear. But, just like a fire alarm, triggers are signals that something needs to change. When the alarm goes off, you know you need to respond—and you already have a plan in place.

Your Safety Plan for Triggers:

1. Recognize the Alarm:

When a fire alarm goes off, your first instinct is to recognize that something is wrong. Triggers work the same way—they often hit without warning, and your first job is to recognize them as what they are. Maybe you’re feeling anxious, upset, or suddenly overwhelmed. This is your "fire alarm."

2. Stay Calm:

In the event of a fire, you are trained to stay calm and not panic. The same is true for when a trigger goes off—you want to take a deep breath, step back, and give yourself a moment. When we panic, it’s easy to get lost in the emotions. But when we pause and breathe, we regain control.

3. Know Your Exits:

Just like a fire safety plan has clearly marked exits, your safety plan for triggers needs to include "exits" too. These are healthy coping mechanisms, such as taking a walk, calling a trusted friend, or even using grounding techniques like focusing on your breath or a calming mantra.

4. Create a Safe Space:

In the case of a fire, you’d want to retreat to a safe space, somewhere away from the danger. For your emotional triggers, this might mean retreating to a quiet space, away from stressful situations or people. It’s essential to have a place where you can regain your composure without feeling overwhelmed.

5. Have a Support System:

Just as in a fire drill, where someone is designated to help others, having a support system is crucial. This could be a counselor, trusted friend, or group. Sometimes, it’s about having someone to call when you’re in the middle of a tough moment.

6. Post-Crisis Reflection:

After the fire drill, you debrief and see what you can improve for next time. Similarly, after a trigger has passed, it’s helpful to reflect on how you handled the situation. What went well? What could you improve for next time? This helps you strengthen your emotional resilience.

Creating Your Personal Safety Plan:

You can create your own "emotional safety plan" just like you would a fire safety plan. This plan helps you navigate through those tough moments and allows you to recognize that, while the trigger might feel intense, you are prepared and you do have control.

Steps to Create Your Trigger Safety Plan:

Identify your triggers: Recognize the things that set you off. It could be a place, a smell, a phrase, or a situation.

Develop coping strategies: Think of ways to calm yourself down—whether through mindfulness, breathing exercises, or stepping away from the situation.

Create boundaries: Set clear boundaries for yourself and others. When you recognize a trigger, give yourself permission to step back and take care of your emotional health.

Practice regularly: Just like fire drills, the more you practice these strategies, the easier it becomes to implement them in the moment.

Seek professional support if needed: Sometimes, having a therapist or counselor to help you work through triggers can be crucial

Enclosure from the Founder

As you continue on your journey, I want to encourage you to start building your safety plan for your triggers. Like a fire drill, these moments are part of life, but they don’t have to overwhelm you. Take the time to equip yourself with tools that help you stay calm and in control, and remember, you don’t have to go through it alone. You are your best advocate, and your emotional well-being deserves to be protected.

With compassion and strength,

Kathe'rine

Founder of Sparrows of Ho