Trauma-triggers often come up in both research and the popular media. The phrase “triggered” can often make others uncomfortable or dredge up negative emotions as it may make others feel they are seen as weak or too sensitive. The common misconception of the use of this phrase negatively impacts those who suffer from Post-traumatic stress and other trauma-related disorders. Due to this, it’s important to understand the term and the implications this has for those recovering from traumatic events.

What is a “trigger”?

Triggers aren’t necessarily negative; a trigger is something that causes a bodily response. Triggers are typically sensory in nature, meaning that sights, sounds, sensations, textures, or scents may be triggers. Triggers signal to the body that a threat is nearby and because we encounter similar types of threats throughout our lifetimes, our brains tend to make associations between related forms of threats. This is an effective system of survival that all humans have, so it is a positive quality in a sense.

For example, if a child is pulling on a dog’s tail, the dog may turn and nip that child, which can be a distressing event. Based on this, it can be assumed that in the future, when the child sees a dog, it will likely trigger caution. Whether the child is conscious of this or not, an association has been made between the dog (and the dog’s tail) and the threat of danger. If the child comes across a dog after this incident, he or she might experience some physical tension as they approach the dog, which serves as an unconscious reminder to exercise restraint. In addition, the child may generalize this information and pull away or avoid other animals that are similar such as cats.

In order to maintain safety, it’s crucial the child’s brain constructs these types of connections and that the child responds automatically in order to stay safe, rather than wasting time remembering the initial encounter. It’s crucial for our bodies to react without conscious thought, in the moment, so that we can avoid or engage with a threat. Triggers, which are the sensory information associated with danger, serve as reminders to our nervou system that whatever was previously encoded is possibly threatening in that moment. 

So what does it mean when we are “triggered”?

While having the ability to instinctively generalize information about threats can be a good thing, it can also make it difficult to sometimes truly assess for safety. This is harder for those who have a history of trauma as the threat system we all have typically becomes more disorganized. During a traumatic event, in a state of high distress, we often enter a few possible states including mobilizing (fight or flight), or immobilizing (freeze) responses. During a mobilizing response one may experience increased heart rate, lower skin temperature, blood flow directed to the heart and muscles, feelings of panic, and increased breathing. Responses during an immobilizing response may include feelings of numbness, tingling sensations, lowered blood pressure, feeling faint, or difficulty speaking.

Whether experiencing one traumatic event or multiple traumatic episodes, these responses can become conditioned within the nervous system. Thus, even in moments where the individual is safe, the body may sense a trigger and feel as if it is in danger, responding accordingly. For example, someone who has been in a car accident may feel nervous and experience rapid heartbeat each time they get in a car. Other triggers may not be as easily observed. Dissociation (e.g. feeling disconnected from thoughts, feelings, or memories) is a common traumatic response, and the brain may be unaware that something it has encoded is triggering. For example, a victim of sexual abuse may not remember the assault, however may become triggered when hearing about sexual assault.

How can you be compassionate and understanding around trauma triggers?

It can be hard to understand that someone might have a strong, physical reaction to something that could be considered safe. However, keep in mind that our experiences are not universal, we all experience things differently. What may be triggering to one person, given their history, may be different from another. However, this does not mean they are weak or too sensitive; they are not overreacting either. Labels and statements such as these can make it more difficult for trauma survivors to seek help and support. It is extremely difficult to experience states of panic and numbness without knowing why. It is also very difficult to have your feelings called into question by others invalidating your experience. The concept of being triggered has been widely researched and is very real, it’s important we acknowledge that for others.

Even if you do not feel you have a trauma history, you may still know what it is like to be triggered. We all have moments where we recognize we are not in danger, yet may feel worried or anxious. This is part of human nature. If you struggle to understand someone’s experience when being triggered, try to imagine moments in your life where you have felt fearful or panicked. If you do identify certain triggers related to your own trauma, and struggle to cope, try to be compassionate to yourself. Tell yourself it is not your fault when your body reacts in ways that feel confusing or difficult. Remind yourself of the many ways you have been resilient through difficult experiences. Know that you can also reach out for help. Many therapies are designed with these particular experiences and symptoms in mind, to support your body and mind in learning new ways to care for yourself. 

How do you cope with triggers in your life?  If you find yourself needing some support in managing trauma triggers, click here.