Taking Care of Yourself When You are Triggered

By Christine Murray

The term "triggered" has become a bit of a buzzword lately, extending beyond its original use in trauma-related contexts and entering mainstream language. It's not uncommon to see it in memes or hear the term in casual jokes. However, for survivors of trauma and past abuse, being triggered is a very real and serious experience, and it's far from a laughing matter. 

When you're a survivor, being triggered can be deeply distressing, potentially throwing you into a state in which it's challenging to understand what's happening in your mind and body, and figuring out the best way to respond can be challenging. Each person's experience with triggers is unique, so it’s important to reflect on what is helpful for you if and when triggers arise. 

Exploring personal triggers and developing strategies for navigating them can often benefit from the support and guidance of a trained mental health professional. If you're considering seeking professional help, check out the Other Resources section on our website, where you can find databases to search for mental health professionals in your area. 

In today's blog post, I'll delve into a few common experiences people may face when encountering triggering events and circumstances, as well as share some general strategies that may be useful in navigating these challenging moments.

The concept of triggers is personally relevant to me. Despite being years into my own healing journey and having made a lot of progress, I still encounter situations where I become aware of being triggered. Learning to navigate these triggers has been an important part of my personal healing process. 

Based on my personal and professional experiences, I've observed some common responses when survivors of past abuse encounter triggers. One common reaction can be the resurgence of flashbacks or memories directly linked to experiences of past abuse. Triggering situations or circumstances may evoke memories reminiscent of the abusive situation. Individuals dealing with past trauma and PTSD may revisit these triggered memories in various ways, such as through nightmares or during quieter moments of reflection.

While some triggers prompt a direct re-experiencing of past trauma, others may elicit a more indirect response in the area of your emotions. You might notice that your emotional reactions are exceptionally intense, even more than you might expect based on the current situation that you’re facing. 

Triggers also can show up in physiological reactions within our bodies, such as in feelings of an intense sense of restlessness, an elevated heart rate, and a feeling that stress hormones are surging through your veins. 

Triggers can manifest in various ways, impacting emotions, thinking patterns, and physiological responses. Survivors may find triggers to cause significant distress and be difficult to manage.. Being proactive in identifying triggering events and having plans in place to navigate them is crucial for self-support. Here are a few suggested strategies to consider:

Know where to find support, especially if the trigger leads to a crisis. Familiarize yourself with crisis support resources, such as those listed in the Other Resources section of our website (i.e., the National Domestic Violence Hotline and the 9-8-8 Lifeline), as well as any local crisis lines available in your local community. Pre-programming these numbers into your phone can be helpful for quick access during moments of distress.

Understand your typical responses to triggering events and circumstances. While responses may vary, recognizing common patterns or habits in your emotional and cognitive reactions is helpful. Identifying habitual responses, such as rumination, can serve as an indicator that you might be experiencing a deeper emotional reaction related to past trauma.

Develop a toolkit of coping mechanisms that work for you. Coping strategies can include relaxation techniques (e.g., meditation, deep breathing), physical exercise, creative activities, or journaling. Experiment with different techniques to identify those that work best for you during triggering situations and circumstances.

Establish a support network of friends, family, support groups, and or professional helpers. Share your experiences with trusted individuals who can offer understanding and encouragement. Connecting with others who have faced similar challenges can provide a sense of community and validation, and professional guidance can provide individualized strategies to help navigate distressing events.

Practicing self-soothing skills, also known as relaxation or coping skills, is a valuable approach to navigating triggers. These skills focus on managing emotions and promoting a sense of calm. Simple techniques like taking deep breaths, grounding yourself through physical touch, or listening to uplifting or relating music can be effective. Keeping the goal of restoring physical and emotional safety in mind is vital during triggering events, guiding you to identify what you need to feel secure in that moment.

Self-compassion, an invaluable aspect of the healing journey, can complement self-soothing techniques. Dr. Kristin Neff's groundbreaking work on self-compassion, available at www.self-compassion.org, provides a rich resource on this topic. The three components of self-compassion are self-kindness, common humanity, and mindedness. Practicing self-compassion can be a powerful tool for navigating triggers, fostering a kind and supportive relationship with yourself during challenging moments.

Be selective about sharing with others that you're in a triggering situation. Remember that it's entirely within your control to decide whom to confide in. Choose to share your experience with only individuals you trust and who have proven to be safe and understanding, and even then, only if you think it’s in your best interest to share with others. If someone is causing harm and may use the information against you, exercising caution in disclosure is wise. Ultimately, prioritize your safety and well-being by choosing the level of sharing that feels right for you in each unique circumstance.

Finally, once the initial distress of a triggering situation or circumstance has been resolved, consider whether reflecting your experience of that trigger and your reaction to it would be a valuable aspect of your healing journey. Consider taking time for self-reflection after the triggering event has passed. This may involve conversations with a mental health professional, a trusted friend, or a confidant. Reflecting on the experience might offer valuable insights and contribute to your healing journey. Be sure to also acknowledge and celebrate your progress in overcoming difficult and triggering circumstances. Practicing gratitude for your strength and resilience is a powerful way to honor your progress.

Here are some questions to consider (on your own or with the support of a trusted friend or professional helper) if you’d like to examine the triggers as an opportunity for self-reflection:

• What insights can I gain from this triggering event about circumstances and situations that may affect me deeply?
• How did I effectively take care of myself during this triggering situation?
• In what ways am I prioritizing my well-being today that I may not have been able to do earlier in my healing journey?
• What can I learn from my response to the triggering situation that provides clues for the next steps in my healing journey?
• How would I like to approach similar triggering situations in the future?
• What proactive steps can I take now to prepare myself for potential future triggers?
• What other self-soothing or self-compassion strategies could benefit me in various situations?

Engaging in regular self-reflection allows you to deepen your understanding of your triggers, refine your coping strategies, and foster a compassionate relationship with yourself throughout your healing journey.

Navigating triggers is a challenging but significant aspect of the healing journey. Remember that healing is a personalized journey, and what works for one person may differ for another. Feel free to share your thoughts on other strategies for navigating triggers in the comments below, and thank you for being part of The Source for Survivors community.