Taking the First Steps Toward Freedom

Identifying Trauma Triggers

In the blog post entitled "Beginning to Address Trauma", the first step mentioned was identifying trauma triggers. We now know where to begin. That's great, right? But how do we know what a trauma trigger is? In this post, we will dig into what constitutes a trauma trigger and how to identify the trauma triggers in your life.

What Is a Trauma Trigger?

A trauma trigger is anything that reminds you of your trauma. People, places, things, sights, and smells can all be triggers. For example, your blonde significant other broke up with you in high school loudly in the middle of the cafeteria. You may be trigged in the future by the specific scent they usually wore, seeing a blonde who looks similar to your high school sweetheart, or even being called on in a group setting. Or, none of these may trigger you! The thing is, each one of us is triggered differently. What sets off one person may never affect another who went through something similar.

Is It a Trauma Trigger If It Doesn't Always Remind Me of My Trauma?

YES! Your current stress level, how much you've had to eat or sleep, your attention level, your current activity, or people you are with can all affect whether something will trigger you right now. This means that the perfume referenced in the above scenario may sometimes trigger you, but other times, you'll be able to smell it without returning to the traumatic event.

How Can I Be Sure Something Is Actually a Trauma Trigger?

If it reminds you of a distressing event or part of a distressing event, then the item/situation/person is a trauma trigger in this moment. You don't need to overthink it or justify your triggers to anyone else. Triggers are highly personal.

What Are Some Symptoms of Being Triggered?

Symptoms of being triggered may include feeling anxious or angry, feeling suddenly uncomfortable in your location or even feeling uncomfortable in your own skin, feeling like your heart is racing, sweaty palms, flushed face, feeling suddenly hot or cold, trouble sleeping, or a sudden change in mood. You may experience some or all of these. Keep in mind, this list is not conclusive, so the symptoms you experience may look or feel different.

How Do I Know If It Is Really a Trigger Or If I'm Overly Sensitive?

If it reminds you of a distressing event or part of a distressing event, then the item/situation/person is a trauma trigger in this moment. I know I wrote this above. It bears repeating. You are not overly sensitive. You have experienced trauma and something in this moment has reminded you of that.

What Do I Do Now?

Now, you rest. Identifying triggers can be triggering! It can cause you to feel worn out, overwhelmed, detached from reality, and exhausted. Take a moment to breathe. Take a moment to find yourself. You've taken a huge first step and you deserve some rest. Make a cup of tea. Run yourself a bath. Go for a walk. Most of all, relax. We'll take the next steps tomorrow.

Conclusion

Identifying trauma triggers is hard work. A trigger does not have to take you back to a traumatic event every time you experience it in order for it to be a trigger. Trauma triggers are highly personal and you do not have to justify yourself to anyone. Take some time to unwind after you do the work of identifying your triggers. Be proud of yourself for taking the first step. You are one step closer to being the YOU you wish to be.