Triggers and what they are.

Understanding Triggers. So what exactly is a trigger?

A trigger is an external stimulus, whether it's a sight, sound, smell, or situation, that can evoke a strong emotional reaction based on past traumatic experiences. While seemingly trivial to others, these triggers can instantly bring back the pain, fear, or distress associated with prior trauma. Recognising and understanding triggers is crucial for emotional well-being and healing. PTSD  and CPTSD are both trigger related and can a tumultuous way of living. Triggers can be powerful reminders of past traumatic events, often causing intense emotional and physiological reactions as if the event is happening again.

The role of memory and the brain.The Amygdala is part of the brain that processes emotions and is critical in the formation and storage of emotional memories. During trauma, the amygdala becomes highly active, creating strong associations between sensory inputs (smells, sounds, visuals) and the traumatic experience.  The amygdala is crucial for processing emotions, especially fear and anxiety. It's often described as the brain's alarm system. During Trauma and when a traumatic event occurs, the amygdala is hyperactive, creating a strong emotional response. This heightened state creates powerful, lasting emotional memories. Later, when a trigger (a sensory input like a smell, sound, or sight related to the trauma) is encountered, the amygdala activates again, signalling danger even if it's not present.

Hippocampus, is the area is responsible for organising and storing memories. Trauma can impair the hippocampus, leading to fragmented and visceral memories that are easily triggered, including the context of when and where events occur. During Trauma and high-stress situations, trauma can impair the hippocampus, leading to fragmented and disorganised memories. This can result in vivid, disjointed flashbacks. When a trigger is encountered, the disorganised memories stored in the hippocampus resurface, making it difficult to differentiate past trauma from the present.

Prefrontal Cortex, is involved in rational thought and decision-making. During stress or trauma, its activity may be reduced, making it harder to distinguish between past and present. This part of the brain is involved in executive functions such as decision-making, rational thought, and distinguishing between past and present. During Trauma, extreme stress can reduce the activity of the prefrontal cortex, making it hard to think clearly or process information. When triggered, the reduced activity in the prefrontal cortex hinders your ability to recognise that you are not in immediate danger, intensifying the emotional response.

Neural pathways and conditioning includes classical Conditioning and is similar to Pavlov's dogs, where a neutral stimulus (bell) paired with a significant event (food) creates a conditioned response (salivation), trauma can condition the brain to react to specific triggers. Neural pathways is where the brain forms strong neural connections between the sensory experiences during trauma and the emotional response of fear or panic. These pathways become well-trodden paths, making it easier for a trigger to activate the same fear response.

Chemical messengers and hormones, such as Adrenaline and Cortisol. During trauma, the body releases stress hormones like adrenaline and cortisol. These chemicals prepare the body for a "fight or flight" response and enhance memory encoding of the traumatic event. Triggers and Stress Response. When a trigger is encountered, your body may release these same stress hormones, leading to physical symptoms like rapid heartbeat, sweating, and hyperventilation. This physiological response reinforces the feeling of immediate danger.

Sensory Information Processing, is how the information is loaded into the system. Sensory input, triggers can be anything that your senses pick up and associate with the trauma (e.g., a specific smell, type of lighting, or certain sounds). Sensory Memory, these sensory inputs are processed and stored alongside the emotional context of the trauma. When re-encountered, they can bring back intense emotional and sensory memories. Reactivation, the sensory memory of the trauma can be reactivated by similar stimuli, causing a flood of memories and emotions tied to the original event.

Triggers engage a complex network in the brain involving the amygdala, hippocampus, prefrontal cortex, and various neural and chemical pathways. These interactions create intense and often overwhelming responses, making you feel as if you are reliving the traumatic event. Understanding this mechanism is key to developing effective coping strategies and therapies for trauma.

Furthermore conditioned responses,  are often formed through a process called classical conditioning. During trauma, your brain creates strong connections between sensory inputs and the traumatic event. Later, when you encounter similar inputs (triggers), these associations activate, causing an automatic response.

For example: If you experienced a traumatic event while smelling smoke, the smell of smoke later can trigger feelings of panic and fear, even if you are safe. Flashbacks and reliving experiences.  These are intense, vivid re-experiences of the traumatic event. They don't just remind you of the trauma; they make you feel as though you are reliving it. This is due to the sensory and emotional intensity encoded in the memory. During a flashback, you might dissociate, meaning you feel detached from your current environment and are mentally transported back to the time of the trauma. This reaction can be automatic and is often a coping mechanism developed during the initial trauma.

Many experience physiological responses such as; Fight, Flight, Freeze. Traumatic triggers can activate the body’s acute stress response, releasing stress hormones like adrenaline and cortisol. This prepares your body for immediate danger, even if no actual threat is present. Physical sensations such as Increased heart rate, sweating, and hyperventilation are common physical reactions to triggers. These sensations can reinforce the feeling of being in imminent danger, further solidifying the association between the trigger and the trauma.

Emotional and psychological impact can include reactions such as hyper-vigilance. After trauma, you may become hyper-aware of potential threats. Triggers can easily set off this heightened state of alertness, making you react quickly and intensely. It’s often usual to have avoidance and fear responses.  Encountering triggers can induce strong avoidance behaviours and fear responses. This is a protective mechanism but can also reinforce the trauma by keeping the memory vivid and unresolved.

Triggers take you back to the time of a traumatic event and make you react from that point because of the complex interplay between memory, brain structures, conditioned responses, physiological reactions, and emotional impact. Understanding this process can be a crucial step in therapy and healing, helping you develop coping strategies and gradually reframe the traumatic memories.

How Triggers Impact Emotions. When confronted with a trigger, you can often experience overwhelming emotions that feel as intense as the original trauma. These reactions can include: Intense fear or anxiety such as a sudden spike in anxiety or fear that can feel paralysing. Flashbacks that can include vivid memories of the trauma, making the past feel like the present. Anger or Irritability from out of nowhere and a sudden temper or irritability often surfaces. Physical reactions can include an increased heart rate, sweating, or shaking. Emotional Overload and feeling overwhelmed, out of control, or unable to cope. Avoidance behaviour and skipping certain places, people, or situations to avoid triggers.

While dealing with triggers can be incredibly challenging, they also serve as valuable indicators of areas in need of healing. Observing what triggers you can reveal unresolved issues and pave the way for emotional growth. 

Identification.  Recognise and name your triggers.

Reflection. Understand why these triggers affect you.

Therapeutic Intervention. Seek therapy to work through trauma and develop coping strategies.

Mindfulness and Self-Care. Practice mindfulness to stay grounded, and engage in self-care activities to manage emotional responses.

Emotional support during triggered moments is vitally important. Supporting yourself or others during triggered moments is essential for emotional stability  creating a realistic plan that can support you is important and to have in place during calm times to enable muscle memory during trigger activation.   

Practice grounding techniques.  Such as deep breathing or focusing on the present moment can help you stay grounded. Know when to seek help. Professional support from a therapist or counsellor can be invaluable. Create a safe space. Establish a calming environment where you feel secure. Self-Compassion. Be gentle with yourself and recognise that healing is a process.

Identifying and coping with triggers is a crucial part of managing emotional health, particularly when dealing with past traumas. Below are some ideas to help you identify triggers as they arise  

How to Identify Triggers

Keep a journal, document your daily experiences and emotional responses. Take note of specific situations, people, places, smells, or sounds that elicit intense emotions.

Reflect on past experiences. Consider past traumatic events and how they might relate to current emotional responses. Identifying common themes can help pinpoint triggers.

Pay attention to physical reactions. Physical symptoms such as sweating, increased heart rate, or shaking can be indicators of being triggered.Note what you were doing or where you were when these symptoms occurred.

Ask for feedback. Sometimes others might notice patterns in your behaviour that you are not aware of. Trusted friends, family members, or therapists can offer valuable insights. This isn’t always easy to hear, however it can bring an insight to an otherwise unseen element  

Use mindfulness techniques. Practice being present and aware of your thoughts and feelings without judgment. This can help you catch triggers in the moment.create them when you are calm to be utilised during the trigger reaction. 

A popular technique that can be supportive is the 5-4-3-2-1 technique - Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.

The 5-4-3-2-1 grounding technique is a simple yet powerful mindfulness exercise designed to help you stay present and manage anxiety or stress. It involves focusing on your senses to distract your mind from anxiety-inducing thoughts.

Find a Comfortable Position

Sit or stand in a comfortable position.

Take a deep breath to start.

Begin with 5 Things You Can See

   - Look around and identify five things you can see.

   - These could be objects, people, or natural elements.

   - Describe them mentally or out loud, paying attention to details (e.g., colour, shape, size).

Notice 4 Things You Can Touch

   - Focus on four things you can physically feel.

   - This might include the texture of your clothing, the chair you’re sitting on, or the feeling of your feet on the ground.

   - Acknowledge how these things feel (e.g., rough, smooth, warm, cold).

Listen for 3 Things You Can Hear

   - Listen carefully and identify three sounds in your environment.

   - These could be distant or close, loud or soft (e.g., a ticking clock, distant traffic, someone talking).

   - Describe the sounds to yourself to enhance your focus.

Identify 2 Things You Can Smell

   - Find two distinct smells around you.

   - If you can’t identify any smells, think of two scents you enjoy (e.g., freshly baked cookies, the scent of rain).

   - Describe or imagine these smells in detail.

Taste 1 Thing

   - Focus on one thing you can taste.

   - If you don’t have anything to eat or drink, think about a taste you like (e.g., mint, chocolate).

   - Pay attention to the sensation and flavour.

Practice regularly. The more you practice, the easier and more natural it will become. Practising when you are calm strengthens the muscle memory to help support you in a heightened state. Tailor to your needs, adjust the technique to fit your specific situation and environment. Combine with deep breathing, by enhancing the grounding effect by pairing the technique with slow, deep breaths. 

The 5-4-3-2-1 grounding technique is a versatile and accessible tool for managing anxiety and staying present. By engaging your senses, it can help you break the cycle of anxious or negative thoughts and bring a sense of calm and control. Practice it regularly to build mindfulness and resilience in your daily life.

Establish a physical space where you feel secure and calm. Fill this space with comforting items like soft blankets, calming scents, or favourite music. Somewhere to decompress, and to come back into a balanced state  

Develop a crisis plan. Have a plan in place for when you feel triggered. This could include calling a friend, going for a walk, or engaging in a specific calming activity.

Therapy and professional support. Work with a therapist to develop coping strategies and address underlying trauma. Modalities such as EFT - Emotional Freedom Technique (tapping), IEMT - Integral Eye Movement Technique and Breathwork can be supportive and liberating.   

Practice self-compassion, Be kind to yourself. Understand that it’s okay to have these feelings and that healing takes time. Practicing affirmations and positive self-talk can reinforce self-compassion.

Healthy lifestyle choices, can have an incredible impact with triggers. Regular exercise, adequate sleep, and a balanced diet can improve emotional resilience. Avoid excessive alcohol, caffeine, or substances that can exacerbate emotional volatility.

Build a support network by surrounding yourself with supportive individuals who understand your situation. Support groups or online forums can also provide a sense of community and understanding.

Engaging in regular self-care is vital. By Making time for activities that you enjoy and that relax you. This could include hobbies, reading, listening to music, or spending time in nature.

Lastly Polyvagal therapy can be a breakthrough supporting aspect to help identify, support and overcome triggers, their origins and effects on daily living.  

Polyvagal theory provides a framework for understanding how the autonomic nervous system responds to stress and triggers. Utilising deep breathing, such as diaphragmatic breathing, inhaling deeply through the nose, exhaling slowly through the mouth. Or by rhythmic breathing, Find a breathing pattern that feels calming, such as 4-7-8 (inhale for 4 seconds, hold for 7, exhale for 8).

Polyvagal includes sensory grounding, by focusing on different textures, sounds, or sights around you. Or by practicing body awareness. Pay attention to different parts of your body, lightly squeezing or tapping to bring your awareness. Include gentle movement. Engage in slow, deliberate movements like yoga or tai chi. Humming can stimulate the vagus nerve and promote relaxation. Singing can bring the self back to ventral and calm the senses. Sing your favourite song or chant to engage your social engagement system. A warm bath or heated blanket can soothe and relax your body. Alternatively splashing cold water on your face can activate the dive reflex and calm the nervous system.

Incorporating these polyvagal-informed strategies into your routine can help you build resilience and reduce the intensity of triggers over time. Understanding triggers and their impact on emotions is a vital step toward healing. By identifying what triggers you and seeking appropriate support, you can transform these moments into opportunities for growth. Remember, acknowledging and addressing these triggers paves the way for emotional resilience and well-being. 

Navigating this journey might be demanding, but it's also a powerful path to understanding and healing. Identifying and coping with triggers is a dynamic and ongoing process. By employing strategies, you can gain greater control over your emotional responses and work towards healing. Remember, each step you take is a significant move towards healthier emotional well-being.

If you feel you would like support, and you feel therapy may be the answer. I offer 15 minute complimentary  consultations, for you to have the chance to discover how therapy might support you. Visit my website for more information. 

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