Trigger (Merriam-Webster)

1. To cause an intense and usually negative emotional reaction in (someone)

Trigger (APA)

1. A stimulus that elicits a reaction. For example, an event could be a trigger for a memory of a past experience and an accompanying state of emotional arousal.

—

A trigger is a stimulus that sets off a memory of a trauma or a specific portion of a traumatic experience.

Imagine you were trapped briefly in a car after an accident. Then, several years later, you were unable to unlatch a lock after using a restroom stall; you might have begun to feel a surge of panic reminiscent of the accident, even though there were other avenues of escape from the stall.

Some triggers can be identified and anticipated easily, but many are subtle and inconspicuous, often surprising the individual or catching him or her off guard.

In treatment, it is important to help clients identify potential triggers, draw a connection between strong emotional reactions and triggers, and develop coping strategies to manage those moments when a trigger occurs.

A trigger is any sensory reminder of the traumatic event: a noise, smell, temperature, other physical sensation, or visual scene.

Triggers can generalize to any characteristic, no matter how remote, that resembles or represents a previous trauma, such as revisiting the location where the trauma occurred, being alone, having your children reach the same age that you were when you experienced the trauma, seeing the same breed of dog that bit you, or hearing loud voices.

Triggers are often associated with the time of day, season, holiday, or anniversary of the event.

What You Can Do Today

• Learn what triggers are

• Identify your own personal triggers

• Learn the causes of your personal triggers

• Avoid and/or limit triggers as much as possible in daily life

• Learn skills to manage triggers during and after a triggering experience. This can include:

  • Naming your feelings and sensations

  • Feeling your feelings and sensations

  • Taking a pause or break

  • Getting physical space

  • Mindfulness

  • Slowing down

  • Befriending your nervous system

  • Relaxation skills like breathing, self soothing, guided imagery, etc.

  • Grounding skills like 54321

  • Neuroception

  • Deep breathing

  • Box breathing

  • Paced breathing

  • Belly breathing

  • Changing your body temperature

  • Thought challenging

  • Acceptance

  • And more

• Practice taking good care of yourself during and after a triggering experience

• Learn how to validate and acknowledge yourself when triggered

• Learn about the benefits of mindfulness (the present moment without judgement) for management of triggers

• Learn how to slow down and practice mindfulness (the present moment without judgement)

Resources

• Trauma Reminders: Triggers

• Trauma trigger

• The Ekmans' Atlas of Emotions

• Micro Expressions

• Managing Your Triggers

• Exercise on Identifying Triggers

• What is Complex Trauma (page 18 - Making Things Better)

• DBT Behavior Chain Analysis

Podcasts

• How to Heal Your Triggers and Trauma with Peter Levine

• How to understand & heal your trauma | Gabor Maté

References

• "trigger” Merriam-Webster.com. 2024. https://www.merriam-webster.com (8 May 2024)

• "trigger” APA Dictionary of Psychology 2024. https://dictionary.apa.org (8 May 2024)