Getting ‘triggered’

Ever felt like your emotions hit you like a tidal wave, leaving you gasping for air and struggling to stay afloat? You're not alone. Getting triggered emotionally is like stepping on a landmine—it can happen in an instant, leaving you feeling overwhelmed and out of control. But fear not! In this article, we're diving deep into the world of emotional triggers—what they are, why they happen, and most importantly, how to manage them like a pro.

So, if you're tired of feeling like your emotions are calling the shots, grab a life jacket and let's explore some practical strategies to navigate those choppy emotional waters with grace and resilience.

15 minute read

What do we mean when we say we feel triggered?

When we say we feel triggered, we're describing that moment when something—a word, a gesture, a memory—suddenly sets off a cascade of intense emotions within us. It's like hitting a nerve, causing a flood of feelings that can be overwhelming and all-consuming. These triggers can stem from past experiences, unresolved trauma, or deep-seated fears, and they have the power to hijack our thoughts and behaviours in an instant.

Whether it's a seemingly innocuous comment that sends us spiralling or a familiar situation that brings up painful memories, feeling triggered can leave us feeling vulnerable and out of control. Understanding what triggers us and learning how to manage these intense emotional responses is key to reclaiming our sense of peace and empowerment in the face of life's challenges.

Understanding getting triggered

• Transcript

  Welcome back to another video.

  Before we start,

  we would like to thank you all for the support

  that you've given us.

  Psych2Go's mission is to make psychology

  and mental health more accessible to everyone

  and you help us do that, so thank you.

  Now, back to the video.

  Have you ever seen, smelled or heard something

  that caused you to have a mental breakdown?

  An emotional trigger is an event that evokes

  a usually negative emotional reaction.

  It can cause flashbacks,

  which make it seem like you're reliving

  your past traumatic event.

  The experience can feel frightening and exhausting

  and you may not even be aware

  that you're emotionally triggered.

  So to help you become more aware and prepared,

  we've made this video to help you recognize eight signs

  that you may be emotionally triggered.

  Before we begin, we would like to mention that this video

  is created for educational purposes only

  and is not intended to substitute a professional diagnosis.

  If you suspect you may have emotional triggers,

  we highly advise you to seek help

  from a qualified mental health professional.

  With that said, let's begin.

  You feel distant from reality

  Number one, you feel distant from reality.

  Have you ever dissociated or felt distanced from reality?

  Dissociation is the feeling of being disconnected

  from your body or from the world around you.

  There are different types of dissociation

  such as depersonalization,

  which is having out-of-body experiences,

  derealization, where you see the world as a dream,

  dissociative amnesia, identity confusion, and others.

  Dissociation is also a symptom

  of post-traumatic stress disorder,

  which develops as a result of trauma

  and includes intense reactions to emotional triggers.

  Youre easily irritated

  Number two, you're easily irritated.

  Are you suddenly bothered by things

  that don't usually irritate you?

  Maybe it's frustration over getting stuck in traffic

  when you usually enjoy the commute

  or feeling impatient when your close friends are talking.

  If you find yourself more annoyed than usual,

  especially at the people you love,

  you may be experiencing annoyance

  as a coping mechanism to keep yourself

  from reacting to an emotional trigger.

  You avoid specific people places or things

  Number three, you avoid specific people, places or things.

  Do you go out of your way to avoid certain people or places?

  While it's pretty common to avoid

  a significant other after a breakup

  or a friend after a fight

  because you know seeing them

  will bring back unwanted memories or create conflict.

  People with emotional triggers might also avoid places

  where a traumatic event occurred,

  events with loud noises

  or strangers who look like people

  who are part of the traumatic event.

  Simple everyday actions might also be a trigger,

  especially for people with PTSD.

  Number four, you feel overwhelmed.

  You feel overwhelmed

  Do you find it hard to stay on task

  or to interact with a lot of people?

  Feeling overwhelmed by everyday tasks

  that are easy to accomplish

  may be a sign that you are emotionally triggered.

  While this feeling of being overwhelmed

  can also be an effect of depression, anxiety, or ADHD.

  If you continue to have a problem maintaining

  a daily routine for months

  or even years after a traumatic event,

  then it may be likely you're emotionally triggered

  or are suffering from PTSD.

  You feel panicked or anxious

  Number five, you feel panicked or anxious.

  Do you experience heightened feelings of anxiety

  or have frequent panic attacks?

  Some symptoms of a panic attack

  include increased heart rate,

  difficulty breathing, chest pains,

  and the experience of intense fear.

  While panic attacks can be a sign of an anxiety disorder,

  increased anxiety about a specific event,

  especially when connected to past trauma

  or activities you used to enjoy,

  may be a sign that you're emotionally triggered instead.

  You distrust others or feel threatened

  Number six, you distrust others or feel threatened.

  Are you suspicious of others or feel unsafe

  in low-risk situations?

  Trust issues can develop from trauma

  and make you irrationally suspicious of everyone.

  This belief that others will harm you

  or do something that will trigger you is also a likely sign

  that you may be emotionally triggered.

  You have trouble sleeping

  Number seven, you have trouble sleeping.

  Do you have trouble sleeping?

  People who are emotionally triggered

  or who have been diagnosed with PTSD

  may have trouble sleeping

  as a result of a traumatic event for a few reasons.

  Trauma experienced during the night

  may cause you to have an emotional reaction

  during nighttime.

  Having reoccurring nightmares or experiencing flashbacks

  when you try to sleep may also make it more difficult

  for you to rest during the evening.

  You worry about having a breakdown

  And number eight, you worry about having a breakdown.

  Do you live in fear that someone

  or something will cause you to lose control of your emotions

  or have an emotional breakdown?

  Having a public breakdown

  is often a traumatic event in itself,

  and it can trigger other emotions

  such as anger, fear, or emotional pain.

  While you may be aware of your reoccurring triggers,

  unknown triggers may pop up in conversations,

  new environments, or repress thoughts

  that resurface causing feelings of intense anxiety

  and worry.

  Did you relate to any of these signs?

  Outro

  Tell us in the comments below.

  If you think you might have emotional triggers,

  talking to a therapist, friend

  or family member about it can help.

  Therapists or other licensed mental health professionals

  can also help you recognize the events that caused you

  to be emotionally triggered and help you work through them

  to begin the healing process.

  We at Psych2Go support you in your journey

  and encourage you to keep learning about mental health.

  If you found this video helpful,

  please like and share it with others

  who may find it useful too.

  All the references used are also added

  in the description box below.

  Subscribe to Psych2Go and hit the notification bell icon

  to get notified whenever we post a new video.

  Thank you so much for watching

  and we'll see you in the next one.

What is a trigger?

When we talk about triggers, we're referring to those specific cues or stimuli that set off a strong emotional reaction within us. It's like pressing a button that instantly brings to the surface feelings of fear, anger, sadness, or anxiety. Triggers can come in many forms—words, images, smells, sounds—and they're often linked to past experiences or traumatic events. For example, a certain smell might remind us of a difficult time in our past, or a particular phrase might bring up feelings of insecurity or inadequacy.

Triggers have a way of bypassing our rational mind and tapping directly into our emotions, often leaving us feeling overwhelmed and out of control. Recognising our triggers and understanding how they affect us is the first step toward managing them effectively and regaining a sense of balance and calm in our lives.

Signs you might be triggered

Ever found yourself reacting strongly to a situation, wondering why you're feeling so overwhelmed or upset? It could be that you've been triggered. Triggers are like emotional landmines, setting off intense reactions that can catch us off guard. But how do you know if you're being triggered?

Let’s explore some common signs that indicate you might be experiencing a trigger, helping you better understand your emotional responses and navigate them with greater ease.

• Intense emotional reaction

  If you find yourself experiencing an unusually strong emotional response to a situation, it could be a sign that you've been triggered.

• Physical reaction

  Triggers can manifest as physical sensations such as a racing heart, shallow breathing, or tension in the body.

• Flashbacks or intrusive thoughts

  If you find yourself suddenly reliving past traumatic events or experiencing intrusive thoughts related to a certain situation, it could indicate that you've been triggered.

• Difficulty concentrating

  Feeling scattered or unable to focus on tasks could be a sign that your emotions have been stirred up by a trigger.

• Avoidant behaviours

  You might find yourself avoiding certain places, people, or situations that remind you of past trauma or trigger intense emotions.

• Changes in behaviour

  Triggers can lead to changes in behaviour, such as withdrawing from social interactions, lashing out in anger, or engaging in self-destructive behaviours.

• Feeling overwhelmed or out of control

  If you feel overwhelmed by your emotions or like you're unable to control your reactions, it could be a sign that you've been triggered.

• Difficulty regulating emotions

  Triggers can make it difficult to regulate your emotions, leading to mood swings, outbursts, or periods of intense sadness or anxiety. description

How do you calm down when you are triggered?

When you find yourself triggered, it can feel like you're caught in a storm of emotions with no shelter in sight. But fear not—there are ways to calm the storm and find your centre again. Here are some effective strategies for calming down when you're triggered, helping you regain control over your emotions and navigate challenging situations with greater ease.

• Take some deep breaths

  Like blowing out candles on a birthday cake, taking slow, deep breaths can help you find your calm in the chaos.

• Get grounded

  Imagine yourself as a tree with roots firmly planted in the ground, or wiggle your toes and feel the earth beneath your feet to bring yourself back to the present moment.

• Get moving

  Shake off that pent-up energy with some dance moves in your living room or a brisk walk around the block. It's like hitting the reset button for your mind and body.

• Find your happy place

  Picture yourself lounging on a sunny beach or cuddled up with a cozy blanket and a good book—whatever brings you comfort and peace.

• Talk it out

  Reach out to a friend, family member, or therapist and share what's on your mind. Sometimes just getting it off your chest can provide instant relief.

• Give yourself impartial advice

  Whether it’s giving yourself the advice you’d give a friend or bringing awareness to you own resilience, that you've weathered storms before, and come out the other side, having an impartial, no judgemental chat with yourself can really help.

• Find comfort

  Indulge in some self-care activities that make you feel good, whether it's sipping on a cup of tea, taking a warm bath, or cuddling up with your favourite pet.

• Set some boundaries

  Sometimes you need to put up a "do not disturb" sign and give yourself some space to breathe. It's okay to say no to things that drain your energy or trigger your stress.

• Talk to someone

  If you're feeling overwhelmed and struggling to calm down, don't hesitate to reach out for professional support. There's no shame in asking for help when you need it.

How to stop getting triggered

• Transcript

  The concept of being triggered, though it may at times be overused, sits on top of a hugely

  important concept in psychological life - which demands our respect, compassion and attention.

  To be triggered is, in its most basic form, to respond with intense fear and anger to a

  situation in the here and now which, to other people, may seem blameless and unconcerning.

  One moment we are calm, the next we are catapulted into despair and terror;

  only minutes ago, the future looked hopeful, now only ruin and disaster seem to lie ahead.

  Most of us who suffer from these episodes would very much like to better hold on to equanimity and

  hope. It may be important to know how to be scared or incensed when situations actually demand it,

  but - the triggered person typically feels after an episode - it is also

  deeply counterproductive and plain exhausting to be visited by powerful emotions that aren’t

  warranted by what lies before us and that fail to advance our interests in any way.

  The way out of being uncontrollably triggered is to understand how the mechanism operates. The

  mind is triggered when it believes it recognises in the world around it a situation that it feels

  from memory to be highly damaging and dangerous. Our triggers are a secret guide to our histories;

  they tell us about things we were once very afraid of. The triggering element

  is like a piece of a jigsaw that will precisely fit into an analogous puzzle

  in the past. We are triggered now by what we were devastated by then.

  Even if we don’t remember too much about our past, we can surmise everything we need to

  know from reverse engineering our triggers. If we are constantly afraid we are going to

  be excommunicated and mocked, this will - in some form - be exactly what happened to

  us at some stage long ago. If we’re terrified that someone is going to overpower us and not

  listen to our ‘no’s’, this is an almost sure echo of what we once experienced.

  The precise relationship between trigger and catalytic event may

  not always be literally equivalent, there can be some displacement along the way,

  but the link will be strong all the same. The trigger contains and maps onto a traumatic event.

  Let’s imagine a person who is triggered, that is, thrown into powerful despair and self-loathing,

  by images on social media of blatantly attractive and popular people. No sooner

  have they seen these than they start to doubt and despise themselves, reflect on

  their inadequacies and remember all the reasons why they are fated to be a failure and unloved.

  The trigger is not entirely ‘nothing’. There is something a little dispiriting about the beauty

  parade on certain sorts of social media. But the point at issue is the scale of the reaction that

  is generated. In seeking to account for it, we have to look backwards. The person has been

  triggered because the contemporary event contains, in a garbled, disguised and unconscious form,

  the essence of a profoundly traumatic dynamic in earlier life which lies mostly

  unknown and unexplored - and thereby commands immense and unending power over the victim.

  Let’s suppose that this person had a mother who favoured their more ebullient younger sibling

  over them and that their looks were part of what damned them to horrific neglect and emotional

  coldness. It doesn’t, in the circumstances, take much to be returned back to this place. We are

  animals who are primed to sniff out in the present the slightest sign of the dangers of the past.

  The tragedy of triggering is that it fails to notice the differences between then and now;

  between the awfulness we suffered long ago and the relative innocence of the modern moment.

  In so far as bad things do happen nowadays, triggering also fails to account for the way

  in which we are no longer children, and are therefore able to respond to the threats that

  do come our way with a lot more creativity, strength and calm than we possessed as four

  or ten year olds. Were things ever to get as bad as they once were, we have so many more

  options than we did - and therefore so many reasons to feel less agitated and vulnerable.

  To be triggered is to lose our powers of discrimination. In the heat of the moment,

  we can longer distinguish between A and B. So frightening is A that everything between it and

  Q is, at heart, another A. We can’t tell that someone is not telling us that we are guilty,

  that the situation isn’t evidence of doom, that we are not being mocked, that our colleague isn’t

  attacking us, that we aren’t being reprimanded unbearably, that we haven’t been told we’re an

  idiot or a monster. We can’t distinguish between looking a bit tired and looking fundamentally

  unacceptable, between something they’ve done that got them sent to prison and something we’ve done

  that won’t ever be noticed. So primed has our history made us to appalling scenarios, we have

  no ability not to refind them at every turn - especially when we are a little low or tired.

  Though we might assume that we’d want to escape our triggers, we are also drawn to

  them through a compulsive sense of familiarity. Calm and confidence aren’t our resting places;

  they don’t feel normal and are therefore worrying in their own way. We want our awful hunches

  confirmed. It can feel right to put ourselves in environments where people might be mocking,

  to look out for stories of disgrace or ruin or to befriend people who are constantly on

  the edge of undermining us. When our mood feels eerie and sad, we might go to the

  very website that triggers us or call up the person we know is going to alarm us.

  The cure for triggering is love; love understood as a process of patiently holding someone and,

  like a kindly and soothing parent, helping them to discriminate between black and white,

  terror and calm, evil and goodness. The cure lies too in learning to work backwards from our current

  triggers to the dynamics that once created them. Rather than worrying yet more about the future,

  we should ask ourselves the simple question: What does my fear of what will happen tell me

  about what did happen? What scenario from my past is contained in my alarm at the future?

  To overcome our triggers is to come to navigate the present with all the confidence and excited

  curiosity that should have been ours from the start. And maturity could be defined as:

  knowing what triggers us and why - and a commitment to dampening our

  first responses in the name of a patient exploration and understanding of the past.

Coping with trauma and triggers

Coping with trauma and managing triggers in the long term can feel like embarking on a journey through uncharted territory—you're not quite sure where to begin or what lies ahead. But every journey starts with a single step, and the first step toward healing is often the hardest. I

t's important to start by acknowledging your experiences and giving yourself permission to feel whatever emotions arise. From there, seeking support from a therapist or counselor who specializes in trauma can be incredibly helpful. They can provide a safe space for you to explore your feelings, learn coping strategies, and work through the impact of your past experiences. Additionally, practicing self-care and self-compassion is essential.

This might involve engaging in activities that bring you joy and relaxation, setting boundaries to protect your emotional well-being, and treating yourself with kindness and understanding. Remember, healing from trauma is a gradual process, and it's okay to take things one step at a time. With patience, support, and perseverance, it is possible to find healing and reclaim a sense of peace and wholeness in your life.

Written by Cara Hernon BSc Medical Science

Recommended

Featured