what it really means to be triggered

What does it mean to be triggered?

Emotional triggers are sensory reminders that provoke negative and unwanted reactions based on past experiences. Our senses play a significant role in creating memories, and triggers reactivate these senses, making the brain think the negative event is happening again. The American Psychological Association (APA) defines a trigger as a stimulus that elicits a reaction. Our environment can hold associations with personal histories of trauma or hurt. When we encounter these stimuli—either in reality or perception—it can trigger a trauma response or memory, making us feel as though we are reliving the trauma and losing control.

The term “triggered” has become a buzzword in modern discourse, often used flippantly to describe any minor irritation or disagreement. This overuse has led to a widespread dismissal of the term, reducing its perceived significance and making it the subject of mockery. However, it’s important to recognize that being triggered is a real and serious phenomenon for many individuals.

This trivialization of the term “triggered” undermines the genuine struggles faced by those with PTSD, OCD, and other mental health conditions, where triggers can significantly disrupt their daily lives and overall well-being. Understanding and respecting the true meaning of being triggered is crucial in supporting those who need it.

Triggers can also be linked to addiction and self-harm. Old conflicts, friends, places, relationship patterns, and even internal states like pain, hunger, anger, loneliness, tiredness, or loss can act as triggers for relapse.

Common Emotional Triggers

  • Anniversaries of trauma or loss
  • Specific sounds, sights, smells, or tastes related to trauma
  • Loud voices or yelling
  • Arguments or being ridiculed
  • Being alone, rejected, or ignored
  • Breakups
  • Violence in the news
  • Sexual harassment or unwanted touching
  • Physical illness or injury

The Different Types of Triggers

Conscious Triggers

Example: The smell of cigarettes might trigger someone to smoke after a month of quitting.

Unconscious Triggers

Example: Financial insecurity in adulthood may provoke high stress due to childhood poverty experiences.

External Triggers

Example: Hearing a Christmas song might remind someone of a parent who passed away during the holidays.

Internal Triggers

Example: Feeling embarrassed while public speaking might be linked to childhood ridicule during a class presentation.

Trauma Triggers

Example: Hearing sirens may evoke memories and discomfort from a past tragic car accident.

Symptom Triggers

Example: Limited sleep can trigger symptoms of bipolar disorder.
 

trigger warnings for trauma

The Psychology Behind Trigger Warnings:

Trigger warnings are rooted in the psychology of trauma and anxiety, designed to prepare individuals for potentially distressing content that could elicit strong emotional or physical reactions. The concept is based on the understanding that certain stimuli—whether visual, auditory, or textual—can act as triggers, reactivating memories and sensations associated with past traumatic experiences. This anticipatory warning gives individuals the opportunity to brace themselves, avoid the content, or employ coping strategies to mitigate the impact.

Psychologically, trigger warnings serve to reduce the element of surprise, which can significantly exacerbate anxiety and panic. By acknowledging and respecting the diverse experiences and sensitivities of individuals, trigger warnings aim to create safer, more inclusive environments, particularly for those with PTSD, anxiety disorders, and other mental health conditions.

Trigger Warnings for Different Racial, Ethnic, or Religious Communities:

Trigger warnings are also crucial in acknowledging and respecting the collective trauma experienced by marginalized communities. Some examples of triggering content include:

  • Content featuring graphic descriptions or imagery of violence
  • Discussions on historical events e.g. massacres, torture, slavery, lynching, or segregation
  • Literature, media, or reports on contemporary racial discrimination or hate speech and crimes
  • Testimonies or narratives from survivors of violence

By providing a heads-up, trigger warnings allow people to employ coping strategies or choose to avoid potentially harmful material, fostering a safer and more inclusive environment. It is a step towards creating a more empathetic and supportive community, especially for those carrying the weight of collective and generational trauma.

What To Do If You’re Feeling Triggered:

  • Identify Your Triggers: Reflect on past experiences related to the trigger by asking who, what, where, when, and why. Look for patterns and signs.
  • Recognize Warning Signs: Identify signs that you might get triggered and avoid situations that could provoke a reaction until you develop healthy coping skills.
  • Develop a Plan: Create a strategy to deal with triggers and emotional reactions. Having someone to call or a specific action to take can help mitigate the impact.
  • Attend Therapy: Therapy can provide comprehensive skills for tackling triggers. Seek out culturally-informed and trauma-informed providers.
  • Seek Community Support: Connecting with supportive communities can be incredibly healing when managing triggers related to specific types of violence.
  • Engage in Activism: Participating in social justice activities can provide a sense of purpose and community.
  • Assess Your Reaction: Determine if your reaction is disproportionate to the trigger. This can help correct emotional responses and teach you that past traumas are not occurring in the present.
  • Regulate Emotions: Practice meditation, deep breathing, and other emotional regulation techniques.
  • Build Assertive Communication Skills: Learn to set boundaries and engage in dialogues with those who may trigger you.
  • Maintain Consistent Self-Care: Practice journaling, mindfulness, and other self-care routines.

Understanding and managing emotional triggers is crucial for maintaining mental health and well-being. By identifying triggers and developing strategies to cope with them, you can reduce their impact on your life and achieve a more balanced emotional state. At PCI, our diverse clinical team is equipped to walk you through different types of trauma and related triggers. If you’re struggling with triggers in your daily life, don’t hesitate to call us today for support.

References

1. American Psychological Association. (2018, April 19). Apa Dictionary of Psychology. American Psychological Association. https://dictionary.apa.org/trigger

2. Hopkin, M. (2004). Link proved between senses and memory. Nature. https://doi.org/10.1038/news040524-12

3. Ponte, K. (2022, January 10). Understanding Mental Illness Triggers. NAMI. https://www.nami.org/recovery/understanding-mental-illness-triggers/

4. Pedersen, T. (2022, April 28). Triggers: What they are, how they form, and what to do. Psych Central. https://psychcentral.com/lib/what-is-a-trigger#what-is-a-trigger