Being triggered can feel overwhelming. In a moment, an emotion can become so powerful that it is difficult to slow down, think clearly, or understand what is happening inside.
The video shared by David Dayan Fischer offers a simple framework for becoming more aware of those moments instead of immediately reacting to them.
For people living with brain injury, emotional regulation can sometimes feel especially challenging. This approach may offer a useful way to pause, observe what you are feeling, and give yourself space before responding.
Credit: This blog post is inspired by and based on a video by David Dayan Fischer. The ideas and framework described below are his, and the video is shared for educational and reflective purposes.
🧠 1. Breathe
When a trigger appears, the first step is to pause and breathe.
Instead of immediately reacting, take a deeper breath and give yourself a moment.
You do not have to respond immediately.
That small pause can create space between the emotion you are experiencing and what you choose to do next.
🌿 2. Detach From the Story
According to David Dayan Fischer’s approach, the next step is to detach.
That means not immediately creating a story around what happened.
No blaming.
No attacking.
No defending.
No criticizing.
No snapping back.
A trigger can make us want to explain, prove, defend, or blame. Pausing before doing those things can help us observe what is actually happening inside.
💭 3. Listen to What Is Beneath the Trigger
The video describes listening to the voice of the “inner child.”
Sometimes a strong reaction can bring up thoughts such as:
“I’m stupid.”
“I’m bad.”
“I’m not good enough.”
“Nobody cares about me.”
“I’m unsafe.”
The idea is to listen to these feelings rather than immediately pushing them away.
What is the emotion trying to tell you?
What feels threatened?
What old wound might be getting activated?
You do not have to believe every thought that appears. You can simply notice it.
💗 4. Remind Yourself: This Is an Old Story
One of the most powerful ideas in the video is recognizing when an old emotional story is being activated.
You can gently remind yourself:
“That’s the old story. We’re safe now.”
This does not mean pretending that the emotion is not real.
It means recognizing that the feeling may be connected to something from the past rather than being a complete reflection of what is happening right now.
🌊 5. Feel the Emotion Without Becoming It
The video uses the image of a powerful wave or tsunami trying to pull you in.
That can be a helpful metaphor for intense emotions.
You can feel the emotion without allowing it to completely take over.
There is a difference between:
Feeling the feeling
and
falling into the feeling.
You can sit with sadness, anger, fear, or hurt while continuing to observe yourself.
You can breathe.
You can cry.
You can acknowledge that something hurts.
And you can remain present.
👀 6. Observe and Breathe
When an emotion feels extremely intense, the instinct may be to escape it or react immediately.
Instead, this approach encourages observing what is happening.
Notice your thoughts.
Notice your body.
Notice your breathing.
Notice the emotion.
You do not have to solve everything in that moment.
Sometimes the first goal is simply to remain present until the intensity begins to change.
🌱 7. Let the Emotion Pass
The video describes the emotion eventually dissolving and creating an open space.
Emotions can change.
What feels overwhelming in one moment may feel different later.
When the intensity passes, you may have more room to think, understand, and choose how you want to respond.
The video suggests ending that moment with gratitude by saying, “Thank you.”
✨ 8. Practice Can Change Your Response
According to the framework presented in the video, repeated practice can change how we respond to triggers.
The goal is not necessarily to never become triggered again.
Instead, the goal is to recognize the trigger sooner and create more space before reacting.
Over time, a situation that once created a major emotional reaction may begin to have less power.
🧠 For Brain Injury Survivors
Emotional regulation can be complicated after a brain injury, and everyone’s experience is different.
If you notice that emotions, triggers, or reactions are affecting your daily life, it can be helpful to discuss them with a qualified healthcare professional who understands your individual situation.
Mindfulness, breathing, emotional awareness, and other coping strategies may be useful for some people, but they are not a substitute for individualized care.
💗 Love Love Brain Note
You do not have to respond to every feeling immediately.
Sometimes the most powerful thing you can do is pause.
Breathe.
Notice.
Listen.
Give yourself a moment before you react.
You can feel an emotion without allowing it to control your next action. 💗
🎥 Watch the Video
Watch the video by David Dayan Fischer that inspired this blog post:
Credit: The original video and framework belong to David Dayan Fischer, @DavidDayanFischer. Please refer to the original creator for the full context of his message.
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Note: Every brain injury is different. This content is for education and support, not medical advice.
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