What It Means to Be “Triggered” & How to Cope When It Happens
It seems as if the word "triggered " has a very negative connotation attached to it. Thanks to media and other sources, it is a word that pops up more and more. It seems as if the word, used by some parties or media, is just thrown around carelessly.
What is unfair about this is that there are people in this world who are suffering from trauma or PTSD symptoms. And these people can truly have triggers from events, sounds, sights, or smells that their brain associates with the trauma they went through.
The intention of this post is to de-mystify the word and, hopefully, allow people to gain a better understanding of what triggers truly are, and how to cope with it when it happens.
A Definition:
One definition of a trigger is, "any word, person, event, or experience that touches off an immediate emotional reaction. It’s like being startled by a noise: The noise is the trigger; the startle is the response."
Being triggered is not something to take lightly. It is a very serious reaction to tragic or heartbreaking events in a person's life. And though it is hard to deal with, there are ways to cope with it.
How To Cope
The good news is there are ways to cope with triggers. Here are just a few tips on what to do when you are having a triggering moment.
Deep Breathing
Experiencing a sensation similar to traumatic events can sometimes cause panic attacks. During these attacks, your body is sent into overdrive as it is hit by flashbacks of the event.
Panic attacks are perhaps the most difficult symptom of trauma or PTSD when they happen. Additionally, they can cause great distress to a person's mental health over time.
One way to cope when a panic attack is brought on by a trigger is through deep breathing exercises. Scientifically proven to help, breathing exercises help to calm your mind and body down at the moment. Here is a short exercise to try:
1. Inhale deeply for four seconds.
2. Hold for two seconds.
3. Exhale slowly for four seconds.
4. Repeat
Journaling
An effective way to cope with trauma and triggers is to write about it. You can do this straight from your phone or using pen and paper.
No matter what method you choose, writing can help you cope with your trauma triggers. Known as expressive writing, this is when people will take 5 to 20 minutes each day and write about the traumatic event. It helps the brain to release the tension it may feel and allows it to have space to recognize the triggers.
Sometimes, you may not even realize what your triggers are until you are writing about them. In this way, it can help you cope with triggers by recognizing them for what they are.
Self-Soothing
When your anxiety is sky-high from a memory that triggers you, your brain doesn't necessarily understand that you are in the present moment and not the past.
Overwhelmed with your surroundings, you are enveloped by the memory of the trauma with no easy way out. When this happens, there are ways to transition your mind back into the present.
Known as self-soothing, it is a way to start separating yourself from the past into the present. The best way to do this is to focus on your current surroundings. To practice this technique:
Focus on
1. one thing you can immediately see
2. One thing you can touch
3. Something you can smell
4. Whatever you can hear
5. Something you can taste
Focusing on your five senses will help you ground yourself into the present. It distracts your brain from anything that may be triggering you and lets your mind relax knowing it is in the present moment.
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Triggers are so much more than a word that is thrown out carelessly. It is a very real and alarming experience for those who have to endure it. If you are having trouble coping with trauma, you don't have to go through it alone. Please read more about trauma therapy and reach out to our office soon. We want to help you heal.