One definition of trauma is an event that causes severe emotional distress. It overwhelms the individual’s capacity to cope or process what occurred. Common responses to trauma include fear, helplessness, confusion, dissociation, rage, shame, and depression.
Everyone has experienced trauma in their life, unfortunately. While no one would consciously choose it, there can be gifts and lessons during the healing journey. But that does not mean it is fair or necessary. A red flag in many spiritual communities is the emphasis on past lives or karma as the alleged “cause” of trauma. While this concept may or may not be true in a cosmic sense, it is certainly not helpful or ethical to convey to trauma survivors. For more on this topic, read my blog here.
Some people are exposed to repetitive, intense trauma while others seem to only experience minor upsets. The impact of trauma is almost always lasting and because of that, plenty of reminders abound. Triggers sometimes cause people to relive the terrifying or shocking experience over and over again. This can lead to anxiety and other symptoms, or post traumatic stress disorder (PTSD). Continue reading for a roundup of ways to deal with trauma triggers.
And for guidance on what are triggers for empaths and sensitive people more in general, go here.
We will first cover what trauma triggers are, then go into what happens when they occur. This will help you understand how to find the appropriate solutions for your needs.
Be gentle with yourself through the process. You have likely been through a lot, and self-compassion is a needed first step. Trauma often makes us blame ourselves for everything – including the event or events. The distorted thinking and perception of ourselves that trauma leaves in its wake is devastating in and of itself. You might consider counseling and cognitive behavioral therapy or CBT (working on changing your negative thoughts) to address this.
A trigger is anything that sparks memory or involuntary recall of a previous traumatic experience. It may be conscious or unconscious, meaning the person may be aware or unaware that the trigger is what brought on certain thoughts or feelings. Triggers don’t have to be negative stimuli; they can be positive people or experiences too. They may include physical sensations and/or an emotional response.
Examples of trauma triggers include sounds, smells, a piece of clothing, a look, movie, media or social media share, invitation, or even a vibe. They can be literally anything, and often don’t make logical sense. That’s because the trigger is operating beneath conscious awareness. Trauma affects the brain, and our mammalian brain remembers things in a more primal way than the rational mind.
This primal response related to a prior traumatic event usually activates the amygdala, the part of the brain responsible for danger. The hippocampus and prefrontal cortex are other areas of the brain that might also “light up.”
When this happens, the fight/flight response usually turns on, meaning you feel a compulsion to run away or attack. Freeze and fawn are the other main psychological responses, which mean freezing or staying in place, quiet; or people pleasing, respectively. You may experience something called emotional flooding as well, where you are “flooded” with intense emotions and unable to function as usual.
Needless to say, this can be quite disruptive to your daily routine and mood, stability, or mental health.
While trauma triggers may not go away completely, there are effective ways to deal with them. Healthy coping can lessen them significantly. There is always hope, and you can take your power back through positive steps like addressing your triggers and seeking help.
Here are 5 tips for dealing with triggers from trauma. Consider them ahead of time so that the next time you’re triggered, you are familiar with the options at your disposal.
Physical activity, especially rigorous, is very powerful for trauma release. Run it out, lift weights, do yoga, jump on a trampoline, whatever appeals to you. Even walking, especially in nature, is wonderful, and brings minimal wear and tear on the body.
Speaking with a mental health professional or trusted friend or family member almost always eases the emotional burden. Whether you seek professional help with someone trauma informed or use your own support system, sharing honestly in a safe space can be profound.
Writing out all your feelings, thoughts, and fears is therapeutic. It allows all of the turmoil or emotional material to discharge onto the paper or computer. You are creating a healthy distance from your feelings and thoughts through writing. Then, you’ll likely gain some perspective once you separate yourself a bit.
Eye movement desensitization and reprocessing, or EMDR, is a trauma healing modality. It is especially used to treat PTSD and involves bilateral stimulation while sharing with a therapist about traumatic memories. The most common type of bilateral stimulation is side-to-side eye movements. It is thought to help the brain process and “file away” the trauma so it doesn’t affect you as strongly anymore.
Both of these are somatic, or body based, tools. They help bring you back into the present moment. Trauma triggers hijack the system into the past, but you can re-center through these techniques. Deep breathing helps calm the system down by engaging the parasympathetic nervous system (responsible for “rest and digest”).
Grounding refers to focusing your energy into your feet or the earth. Walking barefoot outside on the grass is ideal, but just sitting in a chair or on the floor and imagining a root going down into the center of earth or simply into your feet works too.
Take what resonates for you from this inventory of trauma trigger coping strategies. Be kind to yourself and don’t be afraid to seek help if you need it. Remember that trauma is extremely common, and you’re not alone.
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