Feeling triggered isn’t just about something rubbing you the wrong way. For someone with a history of trauma, being around anything that reminds them of a traumatic experience can make them feel like they’re experiencing the trauma all over again. Some people cope with stressful events more easily than others; consider the impact such events might have on people with mental illnesses.
Mental Health Conditions Affected by Triggers
Though commonly used to refer to the experiences of people with post-traumatic stress disorder (PTSD), the term “trigger” can also be used in the context of other mental health illnesses. This includes substance use disorders, eating disorders, and anxiety. In these cases, a trigger is anything that prompts an increase in or return of symptoms. For example, a person recovering from a substance use disorder might be triggered by seeing someone using their drug of choice. The experience might cause returned cravings and even relapse.
Types of Triggers
Triggers vary widely from person to person and can be internal or external. Following are examples of events that might be considered triggers.
Internal Triggers
An internal trigger comes from within the person. It can be a memory, a physical sensation, or an emotion. For example, if you’re exercising and your heart starts pounding, the sensation might remind you of a time you were running from an abusive partner. Other common internal triggers include:
Anger Anxiety Feeling overwhelmed, vulnerable, abandoned, or out of control Loneliness Muscle tension Memories tied to a traumatic event Pain Sadness
External Triggers
External triggers come from the person’s environment. They can be a person, place, or a specific situation. What may be a normal, everyday situation or minor inconvenience for some may be triggering to someone living with mental illness. For example, a person living with trauma may be triggered by:
A movie, television show, or news article that reminds them of the experienceA person connected to the experienceArguing with a friend, spouse, or partnerA specific time of dayCertain sounds that remind them of the experienceChanges to relationships or ending a relationshipSignificant dates such as holidays or anniversariesGoing to a specific location that reminds them of the experienceSmells associated with the experience, such as smoke
How Triggers Are Formed
Mental health professionals don’t yet know precisely how triggers form. Some researchers believe that the brain stores memories from a traumatic event differently from memories of a non-traumatic event. When triggered, the brain might interpret past traumatic events as current. This causes the body to experience symptoms as it did in response to the original trauma (such as the fight-or-flight response). A trigger can cause an emotional reaction before a person realizes why they have become upset. Often, triggers have a strong sensory connection (a sight, sound, taste, or smell) or are linked in some way to a deeply ingrained habit. For example, a person recovering from alcohol use disorder might associate a particular activity with drinking.
Are Trigger Warnings Helpful?
Whether trigger warnings are helpful or harmful is a subject of debate. This question is particularly relevant in college classrooms. Some use trigger warnings to give students time to physically or mentally prepare for potentially distressing subject matter, such as physical or sexual violence. Trigger warnings are used in other settings, too, such as in the media.
Advantages
Proponents of trigger warnings say they give a person a chance to prepare for the potential trigger or even avoid it. Given that a trigger tends to be more distressing if it comes as surprise, a warning can help someone with PTSD or other mental health condition feel safe.
Disadvantages
Others say trigger warnings can reinforce avoidance behaviors, which might only exacerbate PTSD in the long term. Instead, they argue that the emotions that arise from triggers should be appropriately dealt with in therapy, particularly if the feelings and resulting behaviors interfere with daily life. These warnings also might cause confusion about the true meaning of being triggered, potentially contributing to a negative and harmful perception that people with post-traumatic stress disorder (PTSD) or other conditions are fragile and overly sensitive.
How to Cope With Triggers
Sometimes, trying to avoid a triggering situation is reasonable. However, if avoidance hinders your ability to function, you should seek help. Learning to cope with triggers you can’t anticipate or avoid requires emotional processing, which is most often aided by therapy. The following are a few effective, healthy coping strategies for lessening the impact of triggers:
Calling on your social support Deep breathing Exercising Expressive writing Keeping a journal Mindfulness meditation
Empower yourself by preparing to cope with triggers. Learn to recognize physical signs of reacting to a trigger, such as changes in your breathing, so that you can employ strategies to calm yourself and shift your emotional state.
A Word From Verywell
If you regularly feel triggered and unable to cope with situations or feelings that arise in your mind or body, make an appointment with a healthcare provider or mental health professional to discuss your symptoms. If you have not been formally diagnosed with an anxiety disorder, a healthcare provider can assess your symptoms and determine the best treatment options for your particular situation. [TW: sexual violence] Be careful not to use verbiage that is in itself potentially disturbing.
TW: disordered eating Don’t confuse trigger warnings with hashtags.
