"how not to react to those triggers?" Step by step: 1. Normally if one stutters without techniques (by default), he stutters. By default one changes or ignores the anticipatory anxiety "I will stutter". 2. So when you are speaking, notice whenever you are subconsciously changing, ignoring, or stopping a trigger (that causes a stutter anticipation). Interrupt your action (if you notice this) 3. Instead of changing, ignoring or stopping. Now, observe (and always expect) the trigger 4. Don't react to the trigger. Choose to stop reacting to the trigger 5. If you have this trigger: feeling of fight and flight response when stopping compulsion. Then just observe this trigger, and really experience this discomfort. Because the goal is to become resilient against this trigger. 6. If you have many triggers at once "I can't stop compulsion" "I will do compulsion" "I justify compulsion" "feelings". Then interrupt your compulsion and observe your triggers. The more you observe the triggers without reacting to it, the more your mind (note: not you) learns that the trigger isn't scary and true. 7. If you ruminate by saying "how can I stop compulsion?", then just observe this thought without reacting to it. The more you observe this, the more your mind realizes this thought 'how' is not true or necessary 8. If your fight and flight response is too much (stress), then interrupt yourself, breathe or postpone these steps on a later date or relax and then continue. 9. If you have a feared letter. Don't ignore, stop or change this trigger. Because then you don't become resilient against the trigger. 10. If you think: "oh no, I will stutter on the letter B". Just observe this thought without reacting to it (without justifying that this thought is real or true). The more you observe this thought without reacting while stopping compulsion, the more your mind realizes that the trigger "feared letter" is not true. Result: you disconfirm expectancy. 11. Homework: make a list of your triggers (that causes a stutter expectation). Make a list of how you react to these triggers. Every stutterer has a different list. My list is: 12. **Triggers** 13. *Feelings:* 14. fight and flight response 15. *Thoughts:* 16. I choose compulsion 17. I justify compulsionI expect compulsion 18. I find compulsion necessary 19. I'm afraid to stop compulsion 20. I can't stop compulsion 21. I label myself as a chronic stutterer 22. I don't think stopping compulsion is acceptable 23. stopping compulsion is not my responsibility 24. *Reacting to trigger:* 25. Will I stutter? How? (ruminating) 26. I don't have time to observe (no discipline) 27. I don't think observing will work (no belief in development) 28. I stuttered so it doesn't work (relapse) 29. **Compulsion**: 30. tensing speech muscles (not moving tongue or jaw to next position)