How to Deal With Trauma Triggers?

Trauma triggers are any stimuli that can bring out distressing reactions to an individual with past trauma. These often manifest as a sudden sense of fear and anxiety that may lead to physical symptoms such as shortness of breath or a feeling of detachment.

Regardless of how trauma triggers make us feel, it isn’t pleasant. It’s overwhelming to deal with them, but there are ways to cope. Our article will give tips on how to deal with trauma triggers.

While what we’ll discuss in this article can be helpful, everyone’s experience with trauma triggers is unique. Consider seeking help from a professional who specializes in trauma to help you identify and manage your triggers.

Examples of Trauma Triggers

Different trauma triggers can evoke PTSD symptoms. These triggers can come internally, such as thinking about the trauma and physical sensations.

The trigger can also be external, such as similar smells or sights. For example, if you’ve been in a car crash, seeing the same car you drove can remind you of the trauma and trigger distressing reactions.

It’s essential for anyone with past traumas to identify their trauma triggers. Observing what happened before and the moment of the trigger, such as where you were, what you were thinking, and your environment, can help you identify your triggers.

Ways to Deal With Trauma Triggers

Since the symptoms you may experience can leave you vulnerable, your first course of action should be going to a safe place. Parking your car if you’re driving or going to a quiet space in public, for example.

Even if you’re in a place where you feel comfortable, dealing with trauma triggers is difficult, but there are several ways to steer your mind and body away. Below, you’ll find some of the strategies to deal with triggers that remind you of a traumatic event.

Grounding Techniques

Grounding techniques are effective for reconnecting with the present moment when you’re triggered. Any exercise that brings you to the present moment can work.

An effective grounding exercise is to count four things you can see, three things you can touch, two things you can smell, and one thing you can hear in your surroundings. Doing this can help pull you out of a reliving trauma along with other grounding exercises, such as mindfulness meditation or touching water.

Breathwork

Although breathwork is also a grounding technique, there are several types. You can simply take a deep, conscious breath and exhale slowly. While this is a simple one, a typical breathwork that works well to move away from a trigger is:

1. Inhaling through your nose for five seconds

2. Holding your breath for five seconds

3. Slowly exhaling through your mouth for five seconds

This is just one variation of breathwork. 4-7-8 breathing, equal breathing, and resonant breathing are also known to reduce stress, which you can incorporate to cope with a trigger.

Use Distractions

Distractions work amazingly to pull you out of a reliving trauma. Once you come across a trigger, any distraction, from eating a snack to talking or texting a friend, is an effective distraction to move away from your triggers.

You can also get a service dog (or train or send your dog to a service dog training) that will distract you by licking your hands, nuzzling, or pushing their body onto you.

A service dog can also provide emotional support and enter public spaces with you due to their status. Optionally, you can get a service dog certificate to ensure they will have no problems walking anywhere you’re allowed.

Develop a Strategy

Everyone’s triggers are unique, and what works to deal with them varies. One technique that works for one person may not work for another. While grounding techniques work for many individuals dealing with trauma, distractions may be more effective for you. It’s important to identify your triggers and develop a strategy that works for you.

Identifying and Coping With Trauma Triggers

Identifying your triggers is critical. Once you know what makes you triggered, finding ways to deal with trauma triggers will become easier.

If your triggers are causing stress that prevents you from going about your daily life, consider reaching out to a professional to help you manage your triggers and heal from trauma.