Break Free from Emotional Triggers: Learn 8 Effective Coping Methods
The word “triggered” has become a popular term to describe anything that causes emotional discomfort. For people who have experienced trauma, triggers are a reminder of the traumatic events experienced throughout life. Although triggers are often harmless, they are perceived as dangerous due to their association with the original trauma and thus can cause emotional disturbances or physical discomfort. Learning to identify and manage your triggers can feel difficult at first, but it’s an important part of the recovery process.
Internal Triggers are things that occur within your mind and body.Thoughts, emotions, and physical sensations can be internal triggers that remind you of the traumatic event.
Certain thoughts or memories can make your brain bring you back to a trauma, often unwillingly.
Sometimes feelings or emotions can trigger your trauma. Sadness, anger, loneliness, feeling vulnerable or abandoned, frustration, tension, feeling out of control, or being in pain — all of these can trigger a past traumatic experience.
External Triggers are things that occur outside of your mind and body. People, places, and situations can be external triggers that remind you of the traumatic event.
Hearing certain sounds, music or songs associated with the trauma can take you back.
Seeing someone who is related to the trauma or who has physical traits that remind you of the trauma.
Our human smell is strongly tied to our memories. As a result, certain scents can trigger memories of the trauma.
The place where the trauma happened can be a strong trigger, as well as similar places.
A news report, a particular movie or a television series can show a scene that is similar to your trauma.
If you find yourself in a situation that is similar or reminds you of your trauma, it can be a trigger. External triggers can consist of a break-up, news, anniversaries, witnessing an accident or similar event, holidays, or arguments.
How to Identify Trauma Triggers
Experiencing anxiety or an overwhelming reaction that seems to be out of context for the present situation could be the result of a trauma trigger. If you do become triggered, try to be kind to yourself. Learning to identify and ultimately manage triggers is all part of the trauma recovery process. If you’re having reactions that appear “bigger” than the situation at hand, you may want to consider getting outside help from a licensed trauma therapist who can offer support as you navigate and heal difficult, uncomfortable symptoms.
When you’re feeling triggered, take a few soothing breaths to calm your nervous system. When you’re in a place to reflect and unpack what triggered you, try asking yourself these questions:
What was happening before you were triggered?
How were you feeling physically and emotionally?
What were you thinking about?
Where were you?
Who was there?
What was happening at the moment you noticed you were being triggered?
What physical sensations did you have?
What emotions did you experience?
What thoughts did you have?
How to Manage Trauma Triggers
Healing from trauma is challenging and takes time. PTSD is counterintuitive. It may seem beneficial to just avoid your triggers forever, however doing so will actually prolong your symptoms. A first step in your recovery is to learn how to manage triggers.
Even if you are unable to identify what has triggered you, managing the symptoms will be helpful so you can go about living your life. Engaging in healthy coping will assist with soothing and regulating your nervous system.
Here are 8 coping skills to turn to when you’re feeling triggered:
1. Going to a Safe Place (if possible)
Trauma triggers can cause symptoms that make it difficult for you to pay attention to what is happening around you at the moment and leave you feeling vulnerable. If you can, go to a safe place (e.g., a bathroom, a private bedroom, find a place to park if you are driving) until your trauma reaction has passed and you can get grounded again.
2. Acknowledge your feelings
Experiencing distress when triggered is normal. Take time to be kind and loving toward yourself. Acknowledge how you are feeling in the moment and hold space for anything that comes up. Many people experience fear, shame, anxiety, or embarrassment when they become triggered. You are not alone! Avoid comparison (to your past, to other people). Try to stay connected to the present moment by noticing where you feel the feelings in your body.
3. Visualization
If you are experiencing intrusive thoughts or images about the traumatic event, picture yourself in a place where you feel safe and calm. This can be a beach, a cabin in the mountains, or with a beloved pet. . Allow yourself to experience the sight, sounds, and everything this soothing, safe place has to offer.
4. Breathing Exercises
Breathing exercises can help you relax. It is the slow, deliberate exhalations that really allow your nervous system to calm down. Try this breathing exercise:
Inhale for 5 seconds through your nose.
Hold that breath for a full 5 seconds in your core or heart space.
Exhale slowly through your mouth for a count of 5 seconds, releasing anything that needs to be released emotionally and physically from your body.
Repeat this for 2-5 minutes, until you feel calmer and more grounded.
5. 5-4-3-2-1 Technique
Using your senses to ground yourself can assist with self-soothing. Try identifying:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
6. Create a Safety Plan
When you’re feeling triggered, it can be difficult to remember healthy coping skills in the moment because you have gone into fight or flight mode. Creating a safety plan with coping skills is like having a handy toolbox ready to go whenever you become triggered. It can include people you can contact like a trusted friend or therapist, places that make you feel safe, objects that are soothing and can help you ground yourself, breathing exercises, and activities that assist with distraction. You could also include kind and loving affirmations such as, “I know I am strong and this feeling will pass.”
7. Avoid Known Triggers (if possible, until you can manage symptoms)
Exposure to trauma triggers can increase PTSD symptoms. Until you engage in trauma therapy and have learned how to manage your triggers, it would be better to avoid them for the time being. Some examples of trauma triggers that might be avoidable include:
Movies, books, and the news that are related to your trauma
People related or involved in the trauma
Places related to the trauma
8. Journal
Writing about your emotions and experiences can be very therapeutic. Journaling can be an outlet for self-care and mayprovide you with a different perspective. It can also assist with identifying triggers and serve as a guide for positive change. However, writing can be perceived as a tedious task for some people. If this is the case for you, try starting with a one line a day journal. You may find you have even more to say than just one sentence!
Trauma Therapy Can Help
Triggers are unique to each individual. By understanding your triggers, you can learn how to manage them effectively. At Reflection Psychology, we have the training and experience to assist you through your healing journey and help you accomplish your treatment goals. If you are considering taking the first step toward healing, schedule a free 15-minutes consultation to find the right therapist for you.
