WHAT IS A TRAUMA TRIGGER?

Trauma triggers are a well-researched phenomenon. However, the word “triggered” can make people feel discomfort. For some, to say an individual is “triggered” is a shorthand way of saying that they are weak, dramatic, and overly sensitive. This common misuse can have devastating impacts for those suffering from post-traumatic stress and trauma-related disorders. It is for this reason that it is essential to develop an informed understanding of this term that has such important implications for those attempting to heal from trauma.

WHAT IS A “TRIGGER?”

We must first dispel the notion that a trigger is inherently negative. It isn’t. A trigger simply refers to something that activates a response within the body. Triggers are typically sensory in nature, meaning they can be compromised of various sights, sensations, textures, and even scents. Oftentimes, triggers act as a signal to the body that a threat is nearby. Because we encounter similar types of danger throughout our lives, our brains are adept at making associations between related forms of threat. It is an effective system that all humans have for survival.

For example, imagine a child pulling a cat’s tail. In turn, the child receives a scratch as a result. While this can be a distressing event for the child and the cat, our brains begin making connections as it relates to safety and we begin to assume things. Moving forward, the child may feel triggered when they see a cat, as it is the same for the cat. Whether we are conscious of the decision, our body may feel a slight physical tension around the cat – an unconscious reminder to exercise retraint. Additionally, the child may begin to generalize this information, thereby avoiding all cat tails, and potentially dog tails, in the future. To avoid potential, the brain has adapted to make these types of connects. It is also essential in these moments to respond automatically, rather than waste time thinking, “remember what happened when….” Each time the child encounters an animal with a tail. It is vital our bodies react without conscious thought so we can quickly avoid or engage with a threat. Triggers – the sensory information we associate with danger – serve as reminders to our nervous system of what has previous been encoded as threatening.

WHAT DOES IT MEAN WHEN SOMEONE IS “TRIGGERED?”

The problem with our ability to instinctively generalize information about threats is that it can sometimes make it difficult to assess for safety. This becomes especially difficult for individuals who have a history of trauma. With trauma, the threat system so useful for survival can become disorganized. This is usually a result of how emotional information is processed at the time of the traumatic event(s). In the midst of high distress, we typically enter a few selective states: ranging from mobilizing responses (fight and flight) to immobilizing responses (freeze and fawn). In mobilization, we may experience:

·         Rapid heart rate

·         Faster breathing

·         Feeling panicked

·         Blood flow directed to the heart and muscles

·         Skin temperature decreasing

Some examples of immobilization include:

·         Numbness

·         Tingling in the extremities

·         Blood pressure dropping

·         Difficulty speaking

·         Feeling faint

For individuals who have experienced a singular traumatic event  or repeated traumatic episodes, these responses can become conditioned in the nervous system (this is how we are hard-wired to process trauma). This means, that even in moments of objective safety, the body can still respond to a trigger as though it is in danger. An individual who has ever been in a car accident may experience feelings of panic and a sudden increase in heart rate any time they drive a vehicle.

Other triggers, however, may be less apparent. Since dissociation (i.e. disconnection from one’s thoughts, feelings, and/or memories) is a common automatic response in trauma, an individual may not even be aware that their brain has encoded something as triggering. For example, some survivors of sexual abuse may not remember the specifics of the abuse, but they may feel overwhelming alarm or numbness while watching scenes in films that feature sexual abuse.

HOW TO BE COMPASSIONATE IN YOUR UNDERSTANDING OF TRAUMA TRIGGERS

It can be difficult to understand how someone may feel a strong physical reaction despite being technically safe. For this reason it is important to remember that your experience is not universal. What may trigger one person given their history, may feel completely neutral for you. But this does not mean they are being “dramatic” or “overreacting.” As a matter of fact, these types of labels can make it more challenging for trauma survivors to seek help and support. Imagine how terrifying it might be to enter vacillating states of panic and numbness without knowing why. On top of that, imagine how painful it would be to have others around you calling your integrity into question. The concept of being “triggered” is real and researched and it is important to treat it as such.

Even if you do not identify as having a traumatic history, it is likely you sill have some sense of what it means to be triggered. We all have moments where we may logically recognize we are not in danger, yet we still feel worried or helpless. It is part of being human. If you struggle to understand what someone may be going through when they describe feeing triggered, try to think about a time in your life where you felt terrified and out of control.

If you can identify triggers related to your own trauma, and if you struggle to cope with these triggers, start by giving yourself compassion. Practice by telling yourself, “it’s not my fault” when your body reacts in ways you don’t understand. Recognize all the ways you have been resilient through adversity. And lastly, know there is help. Trauma therapy is designed to process these thoughts and body sensations that have adapted to trauma.