The word trigger has been a buzz word on social media and in society since the late 2010s. While the word itself has been helpful to give language to those who experience them, we’ve gotten a little lost in the sauce in understanding what a trigger is and how to manage one when it happens. Contrary to popular belief, the goal is not to avoid triggers, but instead to learn how to cope and emotionally regulate when they happen.

First Things First: What Is A Trigger?

A trigger is a stimulus — such as a person, place, thing, or situation — that causes a strong negative emotional or psychological response. A trigger is often related to past trauma or difficult experiences. There are many different types of triggers like negative memories, stressful situations, or even change, but it takes time and practice to recognize your triggers.

Triggers are unexpected. This is why they often feel blindsiding when you experience one. Examples of what it feels like to be triggered could include:

• Feeling scared or panicked
• Feeling like you need to run away or escape
• Physical stress, like clenching fists or tight shoulders
• Potential flashbacks
• Angry or sad outbursts

Awareness and mindfulness can be helpful tools to identify triggers for yourself. When you’re mindful of your emotions and how you’re feeling, it’s easier to become aware of what triggers you. This awareness is the first step to learning how to cope.

Trigger Warnings And The Value Of Exposure

A trigger warning is a statement at the beginning of a piece of content warning about sensitive material. There has been an ongoing debate about the effectiveness of trigger warnings in the mental health realm and whether they are helpful or harmful. In some ways, trigger warnings can be beneficial, but this is not always the case.

One benefit of trigger warnings is preventing re-traumatization, especially for those diagnosed with PTSD. Trigger warnings also help to create a more safe and inclusive environment that is respectful of everyone’s sensitivity levels. Along with this, trigger warnings raise awareness about trauma and mental health and empower individuals to make their own choice about whether they engage with sensitive content or not.

One drawback of trigger warnings is there is an overuse of them when they are not necessary, which creates desensitization for times when they are actually needed. Trigger warnings can also increase anticipation anxiety by creating an expectation for distressing content and topics. Another drawback of trigger warnings is they encourage avoidance rather than helping individuals confront and cope with their triggers in a safe, controlled manner. These avoidance behaviors exacerbate symptoms of PTSD in the long run because individuals are not exposed to their triggers in a way where they can learn to emotionally regulate and cope when they happen.

Learning To Emotionally Regulate

It would be practically impossible to walk through life trying to avoid ever being triggered again. That would be like trying to walk through a mine field blindfolded and never stepping on a bomb — pretty difficult to say the least. That’s why trying to avoid being triggered feels defeating rather than freeing: because there’s a difference between coping and avoidance.

An intervention of dialectical behavioral therapy (DBT), emotional regulation is a form of coping that focuses on managing emotions in the moment. This can be an extremely helpful practice when someone is experiencing a trigger. A technique of emotional regulation is mindfulness which is where you pay attention to your emotions without judgment. This allows you to observe how you’re feeling without getting overwhelmed. STOP is an acronym that can be useful as you begin practicing mindfulness:

• Stop – Pause whatever you are doing or saying.
• Take A Step Back – Create physical or mental distance from the situation. This might include walking away or taking a deep breath.
• Observe – Take note of your internal state. What are you thinking and feeling (emotionally and physically in your body)? What is the external environment like around you?
• Proceed Mindfully – Make a conscious decision about how you want to move forward, considering your goals and the potential consequences of your actions.

Triggers are not easy to cope with in the moment, but tools like STOP can be a step toward power over your triggers. While you might not be able to avoid ever being triggered again, learning to emotionally regulate can make you feel confident in your ability to cope when a trigger does happen.

If this is an area in your life you feel you need support in, that’s okay! A therapist could be the partner and patient listener you need to help plan out a path to deeper healing and freedom. Therapy is for everyone, and it only takes one step: showing up. Take that first step today, and see if one of our therapists would be a great fit for you!