Trauma doesn’t just affect us at the moment—it can resurface later, often unexpectedly. These resurgences are known as triggers, and they can evoke intense emotional and physical responses, even when we aren’t consciously aware of the connection to past trauma. This week, we’ll explore triggers, how they work, and how we can begin managing them.
What are Trauma Triggers?
A trauma trigger is anything—whether a sound, a smell, an image, or an environment—that reminds our brain of past trauma. Triggers can bring the body back to that moment of fear or danger, initiating a fight-flight-freeze response. Although the threat may not be real in the present, our bodies react as if it is.
Personal Reflection: My Experience with Triggers
Triggers have been a persistent challenge for me, even decades after the traumatic events that set them in motion. Seeing police is always an immediate trigger for me, as well as unanticipated knocks on the door. Even though I am 30 years removed from being put into foster care, the memories of run-ins with police and them showing up unannounced still cause my heart to drop to the floor. My body reacts automatically as if danger is looming nearby.
I remember once when I was pumping gas, and a cop car sped past me with its sirens blaring. The reaction in my body was immediate—I could feel a sense of panic rising, almost like poison was being released into my stomach, spreading unease, tension, and sweat throughout my body. It was a visceral reaction to something that wasn’t even happening to me. I later spoke with my therapist about this experience, and it felt good to address a reaction that had plagued me for decades. The process of talking it through has helped me understand that my body wasn’t betraying me—it was doing what it learned to do to survive.
Prayer has been instrumental in helping me manage my triggers. I can’t heal on my own—I’ve tried and found myself getting nowhere. That’s why I do my best to stay prayed up so that I can turn to God when I recognize I’m being triggered. In those moments of panic, I remind myself that God is more significant than my fear. I ask Him to replace the anxiety with peace, and this practice has helped me shift my focus from fear to faith.
4. Trauma is stored in the body, so know that these reactions are not your fault, but they are manageable! You are not stuck in these patterns forever—there are ways to retrain your brain and body to respond differently.
Practical Steps to Identify and Manage Triggers
– Mindfulness and Self-Awareness: One of the most powerful tools in identifying and managing triggers is mindfulness. By practicing self-awareness, we can learn to identify our triggers before they spiral out of control. Start by noticing when your body reacts—maybe your heart races or your palms sweat. These physical signals are your body’s way of alerting you to a potential trigger.
– Grounding Exercises: Grounding techniques like deep breathing or the 5-4-3-2-1 technique can bring you back to the present moment when your mind starts to race. For example, when I feel triggered, I take a few deep breaths, close my eyes, and focus on slowing my body down. This simple act can help me regain control over my responses.
– Talk About It: Talking about triggers with a trusted therapist or support system is incredibly helpful. Processing these reactions in a safe space can help release the hold they have on you, as I experienced when discussing my overwhelming response to sirens with my therapist. It helped me understand that my body was responding to a past threat that was no longer real.
– Prayer and Spirituality: For me, prayer plays a crucial role in managing trauma triggers. Turning to God during these moments helps me release what I can’t control and rely on my faith for strength.
Resource List
If you’re looking for additional support, here are a few resources that may help you along your healing journey:
– “The Body Keeps the Score” by Bessel van der Kolk
– Crisis Text Line: Text HOME to 741741 for immediate support
– “Walking the Tiger: Healing Trauma” by Peter Levine
Healing from trauma is a journey, and managing triggers is part of that process. Together, we can create a space for healing where no one has to face their triggers or trauma alone. Let’s continue to lift each other on this journey.
What triggers have you identified in your own life? How do you manage them? Feel free to share your experiences or challenges—let’s support each other in this journey!
Healing is possible. Your trauma does not define you; together, we can foster resilience and hope for a brighter future.