About Triggers

Sometimes, seemingly minor events can provoke a strong reaction. For example, someone might cause a scene or abruptly end a conversation for reasons that are unclear to others. This may be due to what is known as a psychological trigger.

What Does It Mean to Be “Triggered”?

In psychology, triggers are stimuli that cause a specific physical or emotional reaction or behavior in a person. They can be linked to memories, certain situations, or external factors. For instance, if you have experienced a traumatic event, you might remember the sounds, smells, or images associated with that experience. The sound of a car horn, for example, can become a trigger for someone who has been in a car accident.

Triggers can generally be divided into two groups:

• Internal triggers – sensations, emotions, or memories.
• External triggers – things that come from the environment, such as movies, other people’s behavior, a certain time of day, or a specific date.

Examples of Triggers:

• A holiday
• An anniversary of trauma or loss
• Certain sounds, images, smells, or tastes associated with trauma
• Loud voices or shouting
• Loud noises
• Being ignored
• A breakup
• Unwanted touch
• Physical illness

Anything that activates symptoms of mental health disorders can also be a trigger. For example, someone with obsessive-compulsive disorder related to infection might become very anxious at the sight of a dirty doorknob. Or, a person with an alcohol use disorder might be triggered by the smell of alcohol.

However, not all triggers are negative. Sometimes, a trigger can lift your mood, such as a memory of traveling with a loved one or the taste of ice cream from your childhood.

How Triggers Work

When someone is “triggered,” the stimulus awakens or intensifies symptoms of a traumatic event or mental health condition. A person’s strong reaction to a trigger may surprise those around them, as it can seem excessive. This is because the triggered person is mentally reliving the original trauma.

For example, an adult who was abandoned as a child might feel lonely after a message goes unanswered. Uncertainty about why they didn’t get a reply can make them relive that feeling of abandonment.

When we experience trauma, our brain tends to store the surrounding sensory stimuli in memory. Years later, when we encounter these sensory triggers, the brain can reactivate the feelings associated with the trauma. In some cases, we may not even realize why we feel scared or upset.

Whether it’s a single event or a series of traumatic experiences, trauma affects everyone differently. In fact, the same event can cause completely different reactions in two people. While one person may reach a point of acceptance, another may develop post-traumatic stress disorder (PTSD).

What to Do If You’ve Been Triggered

As soon as you feel irritated or upset, try to look at the situation from the outside. Identify where these strong feelings are coming from—most likely, not from the trigger itself, but from a previous traumatic experience.

Remind Yourself That You Are Safe

Next, try taking a slow, deep breath and remind yourself that you are now safe. You can tell yourself: “I am safe. This is not the same event; I am here and now, in a different place.”

Practice Self-Compassion and Acceptance

As much as possible, try not to be angry with yourself for these feelings. Soothe yourself the way you would comfort a loved one.

Try Meditation

Meditation can also be a helpful tool for reducing anxiety. Mindfulness meditation is an effective way to decrease anxiety, depression, and stress.