“I like to conceptualize triggers as landmines; we didn’t put them there and neither did the immediate circumstance that put you into this triggered state,” says Harlich. “When one gets stepped on, often nobody sees it coming, nor may anyone even know what landmine was stepped on.”

[Rachel Harlich is a psychotherapist specializing in LGBTQ issues.]

Simply stated, a trigger is a stimulus that elicits a reaction. In mental illness, a trigger is often used to indicate a stimulus that worsens symptoms or starts them in the first place. Imagery, smells, or any other context that reminds an individual of a traumatic event can cause harm or relapse.

There are four different types of triggers:

1. External Triggers are things such as sounds, sights, smells, textures, like smelling a cologne that was worn by someone deceased can trigger grief.
2. Internal Triggers are strong feelings that happen which are based on past experiences, like planning an activity that was always done with a now deceased individual and having to plan the activity without them.
3. Trauma Triggers describe strong feelings that arise based on prior traumatic experiences, like firework sounds being a trauma trigger for individuals living in war zones or veterans of war.
4. Symptom Trigger is a physical change that can trigger larger mental health issues, like lack of sleep could trigger symptoms of bipolar disorder.

After a trigger, the behavioral reaction is not standard. Sometimes its crying, sometimes hyperventilating, sometimes a panic attack, aggressive language or violent outbursts. Being exposed to a trigger can sometimes mean the individual has impaired awareness or judgement. Something is considered a trigger if it takes one back to the moment in time of the event. Being activated is different, in the face that something can happen and put you in a fight or flight state, but not at the moment of a past trauma, activation can cause one to be people-pleasing or a peace maker to ease the perceived threat that their nervous system identified as the reason for turning on fight or flight. We are not fortune tellers so we cannot anticipate every single trigger and simply avoid them. Harlich’s analogy of triggers being a landmine is a great example of this- you don’t see it until the fall out is happening.

Stephanie Nieves from Them states six ways to ground yourself after getting triggered. Regulating one’s body and mind are important in responding to a trigger.

• Having a plan in place-Be proactive in unfamiliar environments, like identify where the bathrooms are so you can step out of the environment there if need be. Take a small walk where it’s safe and share your location with a friend for added safety. You can ask a friend for their car keys if you need to step out alone for a moment to the car. Create space for yourself where it is feasible.

• Move Your Body-Getting into your body and doing something physically stimulating can help move you out of that triggered headspace. Take a walk, shake your shoulders, jump with your body limp, or do some stretching. If you are in an environment where movement options are limited, going to the bathroom to do some simple stretches can be a good alternative. Try out Virabhadrasana 2 (Warrior 2 Pose)!

• Try the Red-yellow-green system-In intimate personal relationships, identifying a system of communication for when one of you is triggered can be helpful. Green means good to continue, yellow means they feel dysregulation coming on and red is a full-blown trigger. Red means full stop, separate and utilize regulating coping skills before continuing.

• Cool down-Use ice and cold sensations! Getting your body in icy water if you are able, putting your face in a bowl of ice water, hold ice cubes, or finding an open window can help. It activates our parasympathetic nervous system which slows the heart and helps communicate to the brain that you are safe and okay in a physiological language.

• Try the 5-4-3-2-1 grounding technique-5 things you can see, four things you can hear, three things you can touch, two things you can smell, one thing you can taste. This practice helps bring about present awareness since in a triggered moment, your body and brain are in the memory of the event or feeling rather than present.

• Connect with the Ground-“My favorite practice for this is to connect with our feet on the floor and slowly move from the heels through the arch to the ball and then each toe, taking time to savor each connection to the ground,” Harlich says. “Squeeze each toe into the ground and release one by one; notice the felt difference between tension and release.”

Literally connect with your physical senses and the ground. Laying on the floor, or having some floor time, can also be a way to connect to your physical senses and the world around you.

If you experience triggers as explained in this blog, and want to explore regulating or understanding them more, please reach out to Life Enhancement Counseling Services at 407-443-8862 to schedule an appointment with one of our licensed mental health counselors.

Resource:

https://caps.unc.edu/self-help/understanding-mental-health-triggers/

https://www.them.us/story/triggered-strategies-to-cope-expert-recommendations-trauma-ptsd?client_service_name=them.&client_service_id=31178&service_user_id=1.78e+16&supported_service_name=instagram_publishing&utm_medium=social&utm_social_type=owned&utm_brand=them&utm_source=instagram&utm_content=instagram-bio-link