Trauma triggers are a well-researched phenomenon. However, the word “triggered” can make people uncomfortable. For some, to say that a person is “triggered” is a shorthand way of saying that they are weak, dramatic, and far-too-sensitive. This common misuse can have devastating impacts for those suffering from post-traumatic stress and trauma-related disorders. For this reason, it is essential to develop an informed understanding of this term that has such important implications for those recovering from trauma.
What is a “trigger?”
First, let’s dispel any notion that a trigger is inherently negative. It isn’t. A trigger simply refers to something that activates a response within the body. Triggers are usually sensory in nature, meaning that they can be comprised of various sights, sounds, sensations, textures, and even scents. In many cases, triggers act as a signal to the body that a threat is nearby. Because we encounter similar types of danger throughout our lifetimes, our brains are adept at making associations between related forms of threat. It is an effective system that all humans have for survival.
For an example of this, imagine a child pulling a cat’s tail and receiving a scratch on the arm in return. This can certainly be a distressing event for a child (not to mention, for a cat!). From this situation, we can safely assume a few things. For one, in the future, the sight of the cat will likely trigger caution. Whether the child is aware of it or not, they have made an association between the presence of the cat (particularly the cat’s tail) and the potential for danger. When they have an opportunity to pet the same cat later on, they may even experience slight physical tension as they approach the tail – an unconscious reminder to exercise restraint. Not only that, but the child may also generalize this information. As a result, they very likely will avoid pulling the tails of different cats and even other similar mammals, such as dogs.
To avoid future pain, it is vital that the child’s brain is able to construct these types of connections. It is also essential that the child is able to respond automatically, rather than wasting valuable time thinking “remember what happened with the cat” each time they encounter an animal with a tail. We need our bodies to react without conscious thought so that we can quickly avoid or engage with a threat. Triggers – the sensory information we associate with danger – serve as reminders to our nervous system of what has previously been encoded as threatening.
Watch: Understanding and Healing Trauma
What does it mean when someone is “triggered?”
The problem with our ability to instinctively generalize information about threats is that it can sometimes make it difficult to assess for safety. This becomes especially challenging for individuals who have a history of trauma. In trauma, the threat system that is typically so useful for survival can become disorganized. This is usually a result of how emotional information is processed at the time of the traumatic event(s). In the midst of high distress, we typically enter a few selective states: ranging from mobilizing responses (“fight and flight”) to immobilizing responses (“freeze/faint”). In mobilization, we may experience:
- Rapid heart rate
- Faster breathing
- Feeling panicked
- Blood flow directed to the heart and muscles
- Skin temperature decreasing
Some examples of immobilization include:
- Numbness
- Tingling in the extremities
- Blood pressure dropping
- Difficulty speaking
- Feeling faint
For individuals who experience singular traumatic events or repeated traumatic episodes, these responses can become conditioned in the nervous system. This means that, even in moments of objective safety, the body can still respond to a trigger as though it is in danger. For example, someone who has been in a car accident may experience feelings of panic and a sudden increase in heart rate any time they get behind the wheel of a vehicle.
Other triggers, however, may be less apparent. Since dissociation (i.e. disconnection from one’s thoughts, feelings, and/or memories) is a common automatic response in trauma, an individual may not even be aware that their brain has encoded something as triggering. For example, some survivors of sexual assault may not have specific memories of the assault, but they may feel overwhelmingly alarmed or numb while watching scenes in films that feature sexual abuse.
How to be compassionate in your understanding of trauma triggers
It may be hard to understand that someone might have such a strong physical reaction despite being technically safe. For this reason, it is important to remember that your experience is not universal. What may be triggering to someone else given their history might be completely neutral to you. But that does not mean they are being “dramatic” or that they are simply “overreacting.” In fact, these types of labels can often make it harder for trauma survivors to seek help and support. Imagine how terrifying it would be to enter vacillating states of panic and numbness without really knowing why. On top of that, imagine how painful it would be to have others around you calling your integrity into question. The concept of being “triggered” is real and researched, and it is important to treat it as such.
Read more: Survive with Self-soothing; Thrive with Self-care
Even if you do not identify as having a trauma history, it is likely you still have some sense of what it means to be triggered. We all have moments in which we may logically recognize we are not in danger and yet we still feel worried or helpless. It is part of being human. If you struggle to understand what someone is going through when they describe being triggered, try to think about the times in your life in which you have felt terrified and out of control.
Finally, if you can identify triggers related to your own trauma, and if you’re struggling to cope with them, start by offering yourself compassion. Practice saying “it’s not my fault” when your body reacts in ways you don’t understand. Recognize all of the ways you have been resilient through adversity. And lastly, know that there is help. There are therapies and treatments designed with your needs in mind, and your body is wise enough to learn new strategies to take care of you. Being triggered is not the end of the story.
How do you cope with triggers in your life? Join the conversation in the comments below!
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4 comments
This is such an important topic right now, Christy. Thank you for sharing! It’s important to understand the biological benefits of triggers and how they serve us, rather than seeing them as a form of “breakdown.” And for survivors of trauma these triggers can not only be reminders of what they have been through, but their bodies may even think they are back in the trauma. I’ve found that grounding techniques can really help keep our minds and bodies in the moment and to feel safe in the face of a trigger.
Great post, Christy! The word “trigger” is used so much that it can be hard to know what it means. I really appreciate your take and suggestions of how to help yourself when you feel this way. I especially appreciate the importance of self-compassion. I know for me, finding ways to be compassionate to myself helps me in a lot of situations. If I can just acknowledge and validate what I am feeling (the way a good friend might), then I often find that I quickly feel calmer. Thanks again for this important post!
I completely agree with Weston! The word “trigger” has unfortunately been overused and it has somehow lost its meaning. I love how you defined trigger as well as gave some concrete was in which we can recognize how this affects our body physically. To be honest, I am still struggling with coping with triggers in the most productive way possible but I try to give myself a little compassion and remember that it is not a perfect science. Thank you for confirming all that in this great blog!
Dealing with traumatic histories and relationship with both of us having trauma pasts.we trigger each other subconsciously and its killing our relationship.I recognize this but he refuses to address or even admit this