Understanding Trauma Triggers
Trauma-triggers often come up in both research and the popular media. The phrase “triggered” can make others uncomfortable or evoke negative emotions, as it may be perceived as a sign of being weak or overly sensitive. Misconceptions around this term can negatively impact those who suffer from Post-Traumatic Stress and other trauma-related disorders. It is important to understand what a trigger is and its implications for recovery.
What Is a Trigger?
Triggers aren’t necessarily negative; they are stimuli that cause a bodily response. Most triggers are sensory in nature, such as sights, sounds, textures, or scents. They signal to the body that a potential threat is nearby, helping humans respond quickly to danger—a survival mechanism that is generally beneficial.
For example, a child who experiences a dog bite may unconsciously associate dogs (or similar animals) with potential danger. This triggers physical tension or avoidance behaviors in future encounters, helping the child respond quickly without conscious thought. Triggers act as reminders to the nervous system that a situation might require caution.
What Does It Mean to Be “Triggered”?
While the body’s ability to detect threats is helpful, trauma can make these responses more disorganized. During a traumatic event, the body may enter mobilizing (fight or flight) or immobilizing (freeze) states:
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Mobilizing (fight/flight) responses: increased heart rate, lower skin temperature, blood flow to muscles, panic, rapid breathing.
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Immobilizing (freeze) responses: numbness, tingling sensations, low blood pressure, feeling faint, difficulty speaking.
When trauma is experienced repeatedly, these reactions can become conditioned. Even in safe situations, the body may perceive danger and respond as if under threat. Examples include:
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A car accident survivor experiencing anxiety every time they get in a car.
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A sexual assault survivor dissociating when hearing about sexual assault, even without consciously recalling the trauma.
Compassion and Understanding Around Trauma Triggers
It can be challenging to witness someone react strongly to situations that seem safe. However, individual experiences are not universal. A trigger for one person may not affect another, and experiencing a trauma response does not indicate weakness or overreaction.
Invalidating language can make it harder for survivors to seek help and process their feelings. Panic, numbness, or confusion without explanation is difficult to manage, so acknowledging and validating these responses is essential.
Relating to Your Own Triggers
Even without a trauma history, you may have experienced moments where your body reacts fearfully despite no actual danger. To better understand others’ experiences:
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Reflect on moments you have felt anxious or panicked.
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Practice self-compassion for your own triggers.
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Remind yourself it is not your fault when your body reacts unexpectedly.
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Acknowledge your resilience and the ways you’ve coped with past challenges.
Therapies exist specifically to help individuals process trauma, regulate their nervous system, and develop coping strategies to support both mind and body.
How do you cope with triggers in your life? If you find yourself needing some support in managing trauma triggers, click here.
