Healing from trauma isn’t simple or fast, but it’s one of the most courageous journeys you can take. Perhaps you’re familiar with the experience that some days you feel like you’re making progress, while other days can suddenly bring on a wave of fear and anxiety. These moments are what we call trauma triggers, and they can feel both distressing and destabilising.
If you’ve ever experienced a trauma trigger, you know how difficult it can be. For instance, your body might react with panic, your negative thoughts may spiral, and you could find yourself reliving a moment you wish you could forget. However, understanding these triggers, where they come from, and how to respond healthily can help us feel more grounded and in control.
In this blog post, let’s explore what these triggers are, why they happen, and how you can learn to deal with trauma triggers safely and effectively.
What is Trauma?
Trauma is our emotional and physical response to a distressing or disturbing experience. It could stem from a one-time traumatic event, like a motor vehicle accident or natural disaster, or from a long-term situation, such as childhood neglect, emotional abuse, or living in an unsafe environment.
It’s important to note that what makes something a traumatic experience isn’t just the event itself but how it impacts us. It can linger and show up as anxiety, depression, hypervigilance, and we could even develop Post-traumatic Stress Disorder (PTSD).
Understanding Trauma Triggers
A trauma trigger is an internal or external cue that reminds you of a traumatic experience and can bring up a sudden fear, panic, or negative reaction that feels just as intense as it did during the actual event. For some people, a trauma trigger can cause a full-blown flashback where they feel like the traumatic event is happening all over again.
Triggers can vary widely from person to person. For example, you might be triggered by a certain smell, a voice tone, a crowded room, or even your internal feelings of helplessness.
How to Deal With Trauma Triggers
Although you can’t always prevent a trauma trigger, you can learn to manage it with care. Specifically, you can learn how to respond in ways that help you feel safe again. Here are some of the common strategies you can try:
Identify Your Triggers
Awareness and recognition are the first steps in managing triggers and other trauma-related symptoms. You can begin by noticing what situations or sensations cause your intense emotional response, such as being alone at night, hearing loud noises, or even watching certain types of media.
You may not always know immediately, but keeping a journal or talking it through with someone you trust can help you identify those patterns. The more you understand your triggers, the more prepared you’ll be to deal with them.
Ground Yourself in the Present
When a trauma trigger pulls you into a flashback or causes your body to panic, grounding techniques can help you reconnect with the here and now. Research suggests that these strategies can train your brain to return to the present.
For example, you can try to name five things you see around you, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Then, focus on your breath by inhaling slowly while reminding yourself that you’re safe in this moment.
Create a Safety Plan
Having a safety plan is like having an emotional emergency kit. It can give you something to reach for when your mind feels overwhelmed and your body is activated in survival mode.
When creating your safety plan, think about what helps you feel calm. For example, you could go to a quiet space, listen to a calming voice or music, or text someone you trust. You can even write this plan down and keep it somewhere very visible to you. That way, when a trauma trigger catches you off guard, you already know how to respond effectively.
Build Healthy Coping Strategies
Coping is not simply learning new habits; it’s about developing a healthy mechanism to help you build resilience. Coping strategies such as journalling, art making, and physical activities like walking or yoga can help release stress stored in your body after a traumatic event or a trauma trigger.
In addition, mindfulness can help deal with trauma triggers. For instance, even five minutes of simply noticing your thoughts without judgement can help you gain distance from them. Over time, these practices allow your brain to calm down.
Be Gentle to Yourself
Self-compassion is essential for trauma survivors. When you’re triggered, the last thing you need is self-judgement. Instead of criticising yourself, remember that it makes sense to feel the way you do, considering everything you’ve been through.
The way forward begins with being gentle with yourself repeatedly, allowing time and space for your healing process.
Types of Trauma Triggers
Triggers tend to fall into either the sensory or situational type. Let’s explore the differences between them:
Sensory Triggers
Sensory trauma triggers are linked to your five senses; hence, it’s called sensory. For example, a specific sound, such as shouting, might remind you of an argument before or during the traumatic event. Another example is the smell of a medication that could bring back traumatic memories in a hospital.
Situational Triggers
Situational trauma triggers are related to environments, people, or experiences. For example, you might feel triggered by a certain date on the calendar, a stressful work setting, or encountering someone who’s associated with your trauma. These situations can stir up your traumatic memories and can cause both emotional and physical responses.
Impact of Trauma Triggers on Mental Health
When you experience trauma triggers frequently and intensely, they can negatively affect your mental wellness. It can lead to anxiety, depression, chronic stress, sleep disturbance, and can even develop PTSD.
In response to triggers, some people may turn to unhealthy behaviours such as substance use, disconnection from others, or self-isolation. Although these are mechanisms that your brain uses to survive, they can create more health problems and consequences over time.
Trauma Treatment
There’s a wide range of treatments available for you to overcome trauma. Specifically, the Eye Movement Desensitisation and Reprocessing (EMDR) serves as a gold standard treatment to process trauma less distressingly by engaging in various bilateral stimulations.
Another effective approach is Cognitive Behavioural Therapy (CBT), which helps you to reframe negative thoughts related to trauma and teaches you healthy coping skills to deal with triggers safely.
In some cases, medications can be recommended by your healthcare provider to treat associated symptoms such as anxiety and depression.
Seek Professional Help to Treat Trauma and PTSD
We understand how challenging it is to deal with trauma triggers, and we know how it affects your day-to-day functioning. But don’t lose hope; treatments are available here at Kembali to help you feel safe and grounded again.
In our treatment centre, we provide a comprehensive treatment programme for people with trauma and PTSD. Our trauma-informed team is here to create a safe space so we can help you gently process the weight you’ve been carrying.
If you’re ready to break free from the cycle of trauma, always remember that we’re here for you.
Frequently Asked Questions
How can I identify trauma triggers?
Often, a racing heart or feelings of nausea, including sudden panic or anxiety, are common triggers which happen in response to specific situations and are linked to unresolved trauma.
Can I manage trauma triggers on my own?
You may learn to recognise triggers and develop your own coping strategies, which help to reduce intensity, although proper therapy and counselling can make them more manageable long-term.
Why do I have flashbacks?
Flashbacks can be triggered by external or internal stimuli, even when not consciously thinking about them. These triggers are reminders of a traumatic experience that cause one to relive certain aspects of it.
