Triggers

Defining Triggers

A trigger is a stimulus that elicits a reaction. Think of a gun and how the shooter pulls the trigger to release a bullet. A bullet is a small, compact, strong force of metal energy that kills! Our triggers are similar — compact, strong and forceful packages of energy that ‘kill’ emotions in others or ‘kill’ our own peace in life!

In the context of mental health, a “trigger” often refers to something that brings on or worsens symptoms, especially for individuals with a history of trauma, mental illness, self-harm, addiction, or eating disorders. When someone with such a history encounters unexpected imagery or content related to their past, it can cause significant harm or even relapse. A trigger is also often caused by a person and the reasons for this are complex. Family members are known to trigger each other, often across marriages — including in-laws and cousins.

Triggers are influenced heavily by past experiences and can vary widely from person to person. Identifying, understanding, and working to prevent triggers can be incredibly empowering, providing a proactive approach rather than merely reacting after a trigger has occurred.

Traci Pedersen sums it up like this: “When we experience trauma, our brains tend to store the surrounding sensory stimuli to memory. Then, when we encounter these sensory triggers years later, the brain may reactivate the feelings associated with the trauma. In some cases, we may not even be conscious of why we are afraid or upset. For instance, if you got into a bad car accident while listening to a certain song or while chewing grape bubble gum, these sensory experiences could become triggers for years to come. But whether it’s a one-time event or a series of traumatic events, trauma affects each person differently. In fact, the same event could cause two people to respond completely differently. While one person might reach a point of acceptance about an unsettling experience, the other person might develop PTSD.”

Types of Triggers and Their Responses

• External Triggers: These involve sensory stimuli — sounds, sights, smells, or textures — connected to past experiences. For example, smelling a particular cologne that a deceased loved one used to wear can trigger grief.
• Internal Triggers: These are strong emotions that arise from past experiences. For instance, scheduling a doctor’s appointment after a negative medical experience can trigger fear.
• Trauma Triggers: These involve intense emotions linked to past trauma. For example, the sound of firecrackers might trigger traumatic memories for war veterans.
• Symptom Triggers: These involve physical changes that can aggravate mental health issues. For example, lack of sleep might trigger symptoms of bipolar disorder.

Triggers can provoke various responses, from physical reactions like heavy breathing, sweating, or crying, to emotional responses such as feeling attacked. Many people immediately feel that human flight-or-fight impulse and react by running away or getting their claws out! Some triggers can lead to negative behaviors such as crying or violence. The aftermath of a trigger can leave a person feeling overwhelmed, powerless, and fearful, which can be challenging to manage.

Ways to Support Someone Who Gets Triggered

• Be Curious and Empathetic: Engage in difficult situations positively, respecting the individual’s choice to share or not. Listen without judgment and provide a safe space.
• Maintain Good Boundaries: Clear expectations can add security and predictability.
• Help with Coping: Discuss and encourage self-care strategies that work for the person.
• Use Trigger Warnings: Spread awareness by providing warnings to people in blogs, visuals, articles, and verbally as a way to opt out of potentially triggering material or situations.

Coping Strategies for Those Who Get Triggered

Coping strategies should focus on reducing the impact of triggers and emotional reactions. Different strategies work for different people and situations.

• Identify Triggers: Reflect on past reactions, who or what was involved, and why. Observing patterns can help prevent future triggers.
• Plan Ahead: Develop a plan to address triggers and communicate with loved ones or treatment teams about how they can help.
• Problem-Focused Coping: Confront stressors directly, like changing a commuting route to avoid traumatic reminders.
• Emotion-Focused Coping: Regulate your reaction when you can’t avoid a trigger, such as using meditation to manage stress.
• Communicate About Triggers: Discuss with the person causing the trigger, aiming for understanding and possible solutions.
• Seek Therapy: Therapies like exposure therapy and Eye Movement Desensitization and Reprocessing therapy (EMDR) can be effective in addressing triggers. Support groups can also provide a sense of community.
• Reality-Check Thoughts: Assess the reasonableness of thoughts to minimize escalation. Consider cognitive distortions, reframe negative thoughts, and check for disproportionality.
• Practice Self-Care: Prioritize mental health through activities like mindfulness, meditation, and journaling.

Understanding Causes of Triggers

Triggers form through a process where the brain encodes traumatic memories differently than non-traumatic ones. This often involves associating sensory stimuli with the emotional response from the original event. When encountered later, these stimuli can trigger similar emotional responses.

Potential Causes of Emotional Triggers:

• Past Experiences: Trauma or significant stress in the past can make individuals more susceptible.
• Personality Traits: Traits like high neuroticism or emotional resilience can influence responses.
• Coping Mechanisms: Effective coping strategies can make individuals more resilient.
• Mental Health: Conditions like anxiety, PTSD, or mood disorders can amplify responses.
• Genetics: Genetic factors can influence emotional regulation.
• Environmental Factors: Family dynamics, socioeconomic status, and cultural influences can shape responses.

By understanding triggers and employing strategies to manage them, individuals can learn from their experiences, minimize emotional reactions, and gain a sense of control over their mental health.