The words ‘trigger warning’ are becoming more prevalent in our society. Trigger warnings are used to give people a heads up that whatever post, graphic, or video they are about to see may provoke an emotional response.
So what is a trigger? A trigger is any person, place, thing, or feeling that is somehow connected to a past stressor or trauma that evokes a present response. These responses occur even when there is no threat or danger. Somebody can develop a trigger through obvious trauma or even less extreme stressful events. The reactions vary from overwhelmed reactions to small stress responses.
Creating a Trigger or Sore Spot
Some events in our lives are so impactful they leave a mark. Our brains work tirelessly to process stressful and traumatic events, but the process is not foolproof. Essentially, some events are just too much to digest at one time.
Since human beings must continue to function, our brains take what is not processed and stores it behind a wall for later. Thoughts, feelings, and belief systems make themselves at home behind the wall and are left unprocessed.
Since the wall acts as a barrier between our stressful experiences and our current day-to-day, the unprocessed leftovers can be suppressed or forgotten. That is until the experiences are reactivated.
Reactivation, also known as triggered, occurs when something thematically similar happens and calls forth the unprocessed stuff behind the wall. Now, it’s not just the present moment stressor but also the past stressors compounded together.
When the stuff behind the wall is activated, it makes the present-moment stressor seem more intense than it is. Outsiders may perceive this as an overreaction. Dr. Greenwald of the Trauma Institute compares this process to hitting a bruise or a sore spot – it is more tender, sensitive, and prone to pain.
Sometimes the connection between the sore spot and the current trigger is obvious. For example, someone who got in a car accident last week may feel wary about driving again. Sometimes, the connection isn’t so obvious. Take someone who lashes out with anger at their most reliable friend for asking to reschedule plans due to a work emergency. The response doesn’t match the situation and is likely not about the friend at all.
Everyone has Triggers
We all have our wounds, whether we are aware of it or not. The work of being human is to process and integrate our pain so that we are not constantly bringing the pain of the past forward.
One way to identify your triggers is to measure your response. Does it match the situation at hand? If it is more intense, you’ve likely hit a sore spot. Additionally, triggers are linked to our senses, so pay attention to different images, sensations, smells, etc., that evoke a strong response.
Managing Triggers
We cannot always avoid our triggers because we don’t have that much control. Avoidance can also lead to problems such as isolation and increased anxiety. While you may have the option to avoid a movie with a triggering scene, you cannot always prevent a conversation between coworkers, an unknowing person asking specific questions, particular smells, loud noises, etc. Instead, it is best to learn how to cope with triggers in the moment, so you don’t respond in a way that hurts yourself or others.
Most in-the-moment coping skills involve self-soothing. Examples can include deep/slow breathing, grounding exercises, and mindfulness of thoughts and feelings. Additionally, it can be helpful to validate your experience. Essentially, your reaction is a normal response to an abnormal experience. Being compassionate and nurturing towards yourself is essential in the healing process.
EMDR as a Therapeutic Intervention
Eye Movement Desensitization and Reprocessing (EMDR) is a therapeutic modality that helps reprocess the ‘stuff behind the wall.’ Using bilateral stimulation (eye movements or tapping), EMDR utilizes the brain’s ability to constantly learn to process and update the original event. Reduced emotional reactivity is the outcome of this.
To learn how EMDR may work for you, reach out and schedule a free and confidential phone consultation!