Responses to traumatic events vary greatly with the individual. Although reactions range in severity, even the most acute responses are natural responses to manage trauma. A trigger is a stimulus that sets off a memory of a trauma or a portion of a traumatic experience. Read on to learn more about triggers and how to deal with them.

What is a Trigger in a Trauma Context?

Severe trauma can involve continuous distress, dissociation and intrusive memories despite a return to safety. But there can also be delayed responses to trauma with persistent fatigue, sleep disorders, nightmares, anxiety and depression. In addition, the person may avoid emotions, sensations or activities associated with the trauma, even if remote.

The impact of traumatic events depends on several factors including [1]:

• The survivor’s personality
• The survivor’s sociocultural history
• The characteristics of the traumatic event
• The meaning of the trauma to the survivor

A trigger is a sensory reminder of the traumatic event: a noise, smell, temperature, other physical sensation or visual scene [1]. To others, triggers may seem surprisingly out of proportion to the stimulus. This is so because the triggered person is mentally reliving the original trauma.

Types of Trauma Triggers

There is a wide range of possible triggers that resembles or represents a traumatic event.  Each is individual to the survivor. Triggers may be internal or external. Among others, they may include:

Internal Triggers

These may be a memory, physical sensation or an emotion:

• Having memories tied to the traumatic event
• Feeling abandoned
• Anxiety
• Anger
• Feeling overwhelmed or vulnerable
• Pain
• Being alone
• Tense muscles
• Sadness

External Triggers

These may be a person, place or a thing.

• Revisiting the site where the trauma occurred
• Sounds, sights or smells related to the traumatic event
• Seeing a dog similar to one that bit you
• Unwanted touching or sexual harassment
• Hearing loud voices or noises
• Fireworks
• The time of day or season
• A holiday
• The anniversary of the event
• Arguments
• Being judged
• Breakup of a relationship

How To Identify and Deal with Triggers From Trauma

Identifying Triggers in Trauma

Being aware of the types of triggers can make it easier to deal with them.

One of the best ways to identify triggers is by keeping a journal. By writing down thoughts, feelings, observations and the place where they feel triggered, a survivor can better come to terms with the triggering stimuli.

Another way is to simply share them with a trusted person. Doing this with a supportive person helps processing of the trauma

How to Deal With Triggers From Trauma

There is a wide variety of ways to deal with triggers, depending on the survivor’s specific situation and needs [2].

Use Your Perspective

When you feel triggered, try to step back and try to take perspective of the situation that triggered you, to better understand it. Try to recognize where the intense feelings are coming from, likely the traumatic event, not the trigger itself.

Feel What You Feel

Feeling a range of emotions is normal. Balance your anger with wisdom. Try to stay calm.

Keep a Journal

Expressing your thoughts and feelings in a journal can be very helpful, especially if you look back on it from time to time to see where you’ve come

Ask for Social Support 

Rather than stay isolated, reach out to a trusted family member, friend or colleague. Sharing a triggered issue can help relieve some of the negative feeling and build a sense of support.

Practice Self-acceptance With Meditation

Try to accept the situation, rather become upset with the feelings aroused. Use mindfulness meditation to focus on the present moment and let go of negative feelings.

State Your Feelings and State Your Boundaries

If someone triggers you, share your feelings as clearly as possible about what made you feel uncomfortable. If necessary, clearly state your boundaries about what you are uncomfortable with.

Keep up With Exercise, Food and Sleep

Maintaining your daily bodily needs is important in managing stress responses.

Ask for a Warning 

Tell those around you in advance what subjects may be triggering so you can avoid them.

Remind Yourself that You’re Safe

Take slow, deep breaths and remind yourself that you’re safe now.

Limit Your Exposure to News on Television

Any number of news items may be triggering (car accidents, fires, war). Watch your response to potentially triggering news. 

Treatment options

Two effective treatment options for managing trauma triggers are:

• Trauma-focused Cognitive Behavioral Therapy (TF-CBT) incorporates CBT activities with trauma-focused therapy to help process distressing triggers and traumatic events.
• Eye Movement Desensitization and Reprocessing EMDR therapy uses bilateral stimulation to help survivors process traumatic memories and release associated distress. 

Corner Canyon Can Help

Treatment is available in Utah. Are you or a loved one looking for a compassionate space to heal from anxiety, trauma, PTSD, other mental health issues or addictions? Our licensed professional therapists and counselors can provide compassionate help using a range of holistic techniques.

Reach out to our Admissions team now at Corner Canyon Health Centers. We’re in a peaceful setting bordered by the beautiful Wasatch Mountains.

Sources

[1] Center for Substance Abuse Treatment (US). Trauma-Informed Care in Behavioral Health Services. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2014. (Treatment Improvement Protocol (TIP) Series, No. 57.) Chapter 3, Understanding the Impact of Trauma. 

[2] Trauma Reminders: Triggers. U.S. Department of Veterans Affairs.