At times we may get triggered when reading or hearing something, even messages that aren't supposed to really critic us or judge us (we may still perceive them as so cause we may be already overwhelmed/stressd or because of our trauma resurfacing). Our mind's first impulse is generally to attack back (as wel feel attacked) or to make us feel even more useless (more rarely). Either way, there's generally an urgency in the reply we need to actuate to defend ourselves from that attack (it's the primitive side of our brain wanting us to see this as a life or death situation when it's not).
In reality in fact, there's nothing urgent. We can take our time to ground, to calm our nerves and body. Our reply can be sent when we feel calmer so to not create unnecessary stress and drama, not just for us but also for the other people involved (especially if their intention wasn't to trigger or offend us). An instant reply, when our mind is fogged by our emotions and anxiety would very likely lead to a regret later on. When hurt, we may show sides of us that aren't even ours or that we don't like. It's just self defense taking over but it can be tough for everyone involved and not always understandable.
So instead of acting on a whim, it'd be good to take time to analyze that message and the intention behind it objectively (you can read it as many times you need, you can even move away from it and re-read it later on. There's nothing urgent). Then focus on your reaction. Ask yourself where you feel that sensation in your body, how does it moves inside of you, what it wants you to notice... try to describe it and explain it as more accurately as you can (high rate heartbeat, trembling, anger... for example). Ofc these feelings won't leave immediately after you acknowledge them, so be accepting of them and let them stay with you until they decide to go. It's okay to feel how you feel, it's cause of a past trauma, it's nothing bad per se, you're not wrong. Even if your mind wants you to act on certain thoughts and perceived intentions or sentences, try to calm it down and have a talk with it. Take your time, again there's nothing urgent. You can just feel without acting, and try to know yourself and how/why this trigger creates this reaction inside of you. Take this as an opportunity instead of something you have to fight and free yourself from asap by taking action.
