Triggers – the spark before the flame

“Triggers are an opportunity to see what we’re not looking at.” — Unknown

A trigger is a stimulus that elicits an intense unexpected emotional response. Yet, triggers are unique from threats. Essentially, a non-threatening stimulus can cause an autonomic (fight, flight, freeze, fawn) response. These actions can be either healthy or unhealthy behaviors depending on the emotional resilience of the individual. For the purpose of this post, we will focus on the unhealthy responses in an effort to adopt new coping strategies when triggers present themselves.

Similar to Post-Traumatic-Stress (PTS), triggers can set off an involuntary response or cause an individual to relive a past trauma through flashbacks, transporting the individual back to the event or situation of the original behavior. For reasons unknown, the brain encodes traumatic memories differently than other memories. Both our brain and body archive the threatening experience.

In an attempt to avoid future harm, our brains connect the fight / flight / freeze / fawn response to trauma reminders, such as a specific sight, scent, or sound. So, when we’re exposed to a trigger, we react as if we’re under immediate threat. Our brains do not distinguish between real and perceived threats when it comes to our reactions. Similar to how fire alarms go off whether there’s an actual fire or someone just burnt some toast. 

Yet we don’t need to blame ourselves for this, our bodies have only our survival in mind. When a trigger is activated, our brain sounds an alarm, signaling that something significant (and potentially distressing) is happening, or is about to. Understanding the neuroscience behind triggers helps to demystify why certain hyper-reactions occur and emphasizes the importance of addressing unresolved issues.

“There’s nothing negative about being triggered. It’s a calling to heal our wounds, to

self-reflect and get curious about the reaction we are having.” — Dr Nicole Lepera

Several weeks into my treatment, my counselor suggested that I had stabilized and progressed enough to move on to the Trauma group. Naively, I questioned the suggestion “Why? I don’t have any trauma”, to which my counselor astutely responded “Have you read your life story?” Within a matter of days I began to unearth my triggers and their underlying traumas.

While incredibly difficult and painful, it was also unbelievably enlightening and empowering. Childhood trauma, sexual trauma, medical traumas, vicarious trauma, even 9/11 trauma were all present and contributing to various intense unexpected emotional responses. My default of being in a constant state of fight mode finally made sense. Hearing people arguing, being overly intoxicated or witnessing others, the sound of a fire truck/ambulance, the beeping of a medical machine/or a PA announcement, a crying toddler, the scent of hand sanitizer, all generate an inherent hyper-reaction.

By connecting our emotional responses to their deeper roots, we can begin to approach our triggers more rationally and compassionately. Ultimately, this work paves the way for more effective DBT strategies and understanding Trauma Responses (to be outlined in a future post).

Trigger Types:

Triggers may be external, such as people, places, things, or situations closely associated with these factors. They may also be internal, such as positive or negative thoughts, feelings and emotions. It would be impossible to list all triggers, and it’s important to remember that as copious as are triggers, our unique life experiences, genetics, environment, personality and mental health each contribute to our susceptibility to them. Similar to how siblings can be raised in the same home yet have very different experiences and memories. 

Notwithstanding, some examples of common external triggers include:

• People: Being around certain individuals or character types.

• Places: Specific locations associated with past trauma.

• Stressful Situations: High-stress situations like work-related stress, family conflicts, or financial problems can be triggers for many addictive behaviors.

• Relationship Issues: Conflicts or difficulties in relationships can trigger the desire to engage in compulsive behaviors as a way to cope.

• Sensory Cues: Sensory signals like sight, smell, or hearing can also be triggering.  Vision is the primary way in which we perceive and interact with the world around us. Smell is considered to be one of the most powerful senses as it is closely linked with memory. Personally, aural faculty is decidedly my strongest sensory cue. For me, listening to music is like swimming through a sea of memories.

Although external triggers are often powerful, many times they are avoidable. An individual usually has some control over external triggers. For example, they can end relationships with certain people, purposefully avoid certain places, or not attend an event where a stressful situation may arise.

Internal triggers also vary from person to person, but some common examples include:

• Stress: High levels of stress can trigger cravings for substances like cigarettes, alcohol, or unhealthy foods. Stress can also trigger compulsive behaviors such as nail-biting or self-mutilation.

• Depression: Feelings of sadness, hopelessness, or despair can trigger cravings for comfort foods, substances, or other self-destructive behaviors as a way to cope with emotional pain.

• Loss or grief: Events or anniversaries associated with loss or grief, such as the death of a loved one, can be emotional triggers that bring up feelings of sadness or sorrow.

• Change: Significant life changes, even positive ones, can trigger various emotions. For example, starting a new job or moving to a new place can evoke excitement, anxiety, or stress.

• Physical Discomfort: Physical sensations such as pain, nausea, or fatigue can trigger cravings for painkillers or other substances that provide temporary relief.

It’s impossible to create an all-encompassing list of triggers as they are as unique to each person as fingerprints. Nevertheless, there are ways to identify them, understand what they are linked to, and deal with them in healthier ways. 

Each person must identify what works best for them through trial and error. Different coping strategies may work for different triggers and emotions.

Identifying Triggers:

• Pay close attention when situations generate a strong emotional response

• Recognize any physical symptoms (tingling sensation, hairs raised, respiratory changes)

• Take a helicopter view of the situation to understand if the emotional response fits the facts of the situation

Understanding Triggers:

1. Recognize the emotion and associated physical sensation

2. Ask yourself: “How old am I right now?” – often triggers date back to our childhood and by asking yourself this question, you can help to trace the trigger back to the source

3. Practice STOP

4. Practice Mindfulness

5. Form a Strong Support System – friends, family, counselor, therapist – where you can share your feelings and experiences, and receive empathy and perspective

Managing Triggers:

1. Journaling – making note of a trigger enables you to recognize it more easily in the future

2. Exercise and practicing Self-Care is helpful to improve your overall well-being

3. Remove yourself from situations, or avoiding certain people, places, things where possible

4. Establish Healthy Boundaries

5. Explore Therapy Options – consider various forms of therapy such as individual, group, or family therapy to address the root causes (eg: past traumas, unresolved issues)

6. Preemptively create a Self-Care “Coping Strategies” list:
   

-Deep breathing

-Meditation

-Listen to music

-Phone a friend

-Play with your pet

-Move your body

Unfortunately, as with mental health and addiction disorders, there is no “cure” for triggers. The best we can do is identify, understand and manage them. At their core, triggers represent a response to a past trauma. Our body is simply trying to protect us, and each time we are triggered is a learning opportunity. Once we can identify the trigger, it becomes easier to trace the origin. In our ongoing effort to live life on life’s terms, we can then plan ahead to prepare for many inevitable triggers and ultimately limit the severity of the response.

Heed your alarms. It’s your psychosomatic warning system calling for vigilance. They sound the alert of a memory. Think of it as your very own first responder. Finding ways to recognize what you are feeling and why allows you to locate the nucleus. Identifying the nerve center then enables us to manage our resources and develop contingency plans to thwart future crises. An incident response plan for 21st century survival.

I hope you will join me in learning to use new skills and strategies to live a happier reality while honoring your past. Stay tuned for more!

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