What Does It Mean to Be Triggered

What Does It Mean to Be 'Triggered' PTSD Related Conditions Print What Does It Mean to Be Triggered Types of triggering events and coping strategies By Arlin Cuncic Arlin Cuncic, MA, is the author of Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder and 7 Weeks to Reduce Anxiety. Learn about our editorial policy Arlin Cuncic Medically reviewed by Medically reviewed by Steven Gans, MD on September 26, 2018 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on June 25, 2019 Post-Traumatic Stress Disorder Overview Symptoms & Diagnosis Causes & Risk Factors Treatment Living With In Children In This Article Table of Contents Expand Types of Triggers How Triggers Are Formed Are Trigger Warnings Helpful? How to Cope with Triggers View All What does it mean to be triggered? In recent years, this term has been casually used to refer to the experience of having an emotional reaction, usually to some type of disturbing content in the form of media or in another social context, be that violence, mention of suicide, or other situation. However, from a mental health perspective, being triggered more narrowly refers to the experience of people with post-traumatic stress disorder (PTSD) re-experiencing symptoms of a traumatic event (such as exposure to actual or threatened death, serious injury, or sexual violation) after being exposed to a trigger that is a catalyst or reminder.?? Triggers can be internal or external, including smells, sights, sounds, and emotions that remind the person of the past trauma in some way.?? When a person with post-traumatic stress disorder  experiences being triggered in this way, it can lead to overwhelming emotions, including sadness, anxiety, panic, and flashbacks (vivid memories that appear without warning and can cause you to lose track of where you are or to relive a trauma).   Triggers can also be relevant for those with other mental health disorders, including anxiety disorders, eating disorders, and substance abuse. Those who are triggered may relapse into harmful habits.?? Next lets examine the types of situations that might trigger symptoms and then consider how you can cope if these are causing problems for you. Types of Triggers As mentioned, triggers can be both internal and external events.?? Below are examples of the different kinds of events that might be considered triggers in terms of mental health problems. Internal The most common internal triggering events are the following list of situations: StressAnxietyFeeling overwhelmedA racing heartAngerSadnessFeeling lonelyFeeling abandonedFrustrationFeeling out of controlPainTension External Below is a list of potential external events that may cause a person to feel triggered: Going to a specific location that reminds them of a traumatic eventAn anniversary dateA violent movieA particular smell that is connected to a past trauma (e.g., incense)Seeing an overly thin celebrity (in the case of anorexia)Loud noises (e.g., a motorbike in the case of a war veteran)A particular interaction (e.g., an argument)Seeing someone else use drugs (for substance abuse)New stories about bad eventsThe ending of a relationshipBeing alone too muchFeeling judgedMoney problemsPhysical illnessSexual harassmentA particular time of day (e.g., sunset)Being in a crowded place How Triggers Are Formed While we dont know exactly how triggers are formed, its believed that traumatic memories are stored differently in the brain than non-traumatic memories.?? Past events may be interpreted as current threats, which causes the body to experience symptoms similar to the original trauma (such as the fight-or-flight response). We do know that triggers 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 connected in some way to a deeply ingrained  habit (for example, a recovering  alcoholic who associates a particular activity with drinking). Some refer to this as traumatic coupling, where a trigger is connected to a traumatic experience, which causes you to relive symptoms. Are Trigger Warnings Helpful? There has been some debate as to whether trigger warnings are helpful or harmful, particularly in college classrooms. Trigger warnings are used to notify students or other consumers of material that potential triggers may arise in future discussion. Those who argue in favor of trigger warnings state that they give individuals a chance to prepare themselves for the trigger. Given that triggers tend to be more distressing if they come as a surprise, this could be viewed as helping those with post-traumatic stress disorder  and other mental health issues to feel safe. At the same time, others argue that avoiding triggers only serves to maintain the symptoms of post-traumatic stress disorder in the long-term and that the emotions that arise from triggers need to be properly dealt with in therapy, particularly if they interfere with daily life.?? How to Cope with Triggers How can you cope with triggers if you live with mental illness? First, ensure that youve received appropriate treatment to process the emotions you are experiencing. Once that is underway, you can use some of the following self-help strategies to cope with situations that are triggers for you: Practice relaxation techniquesAvoid unhealthy behaviorsBecome aware of your triggersAnticipate and plan a coping strategy for triggersCall someone if youre feeling triggeredKeep a journalEngage in regular exerciseRead self-help books to add new coping strategiesPractice mindfulnessPractice self-soothingPractice deep breathing Since avoidance only reinforces post-traumatic stress disorder  symptoms, systematic exposure to your triggers offers the most benefit.?? Instead of feeling helpless and depressed, facing your triggers could help you view yourself as resilientâ€"when done in a gradual way. Empower yourself by preparing to cope with triggers, rather than thinking of yourself as a victim. Become aware of signs in your body that youre reacting to a trigger, such as changes in your breathing, so that you can learn how to calm yourself down and shift your emotional state. Your ultimate goal should be to detach yourself from the trigger, re-center, and focus on your coping strategy. A Word From Verywell If you are feeling triggered on a regular basis and unable to cope with various situations or feelings that arise in your mind or body, it is important to make an appointment with a doctor or mental health professional to discuss your symptoms. If you have not been formally diagnosed, your doctor will assess your symptoms and determine the best treatment options for your particular situation. PTSD: Coping, Support, and Living Well