keep my focus on the end goal, for me it was watching the movie channel. It is important to me.

try to immerse myself in other aspects of the situation than what triggers me

in this case it was the accent and dialect, so while still hearing in the background I concentrated on the story and the visuals

slowly increase my attention to the trigger, I suppose you could call it desensitisation

in the past while overcoming triggers I would allow myself to run or stop an activity, but only ONCE, that was the deal I made with myself, thereafter I had to be brave and face my trigger