Taming Triggers: A Biological Guide and Path to Healing
We’ve all experienced moments when a situation or interaction suddenly makes us feel overwhelmed, defensive, or deeply emotional. These moments are often triggered by something that reminds us of a past experience, usually one that was difficult or traumatic. But what exactly is a trigger, why does it have such power over us, and how can we use it as a tool for healing rather than just something to endure?
What is a Trigger?
A trigger is any event, word, action, or even a sensory experience (like a smell or sound) that evokes a memory of a past trauma or emotional wound. It could be something as small as someone not responding to your message, which might remind you of feeling ignored or abandoned as a child. While the event happening in the present is relatively minor, the emotional response is intense because it’s tied to a much deeper, unresolved experience from the past.
Triggers are not just emotional reactions; they are rooted in the body’s memory. The brain recognises a similarity between the present moment and a past traumatic event and activates the same response you had back then, as if you're reliving the trauma.
The Biological Explanation
When you're triggered, your brain's threat detection system kicks in, even though the present situation might not actually be dangerous. Here’s what happens:
Trigger Activation: The stimulus—whether it’s a person, word, or scenario—activates the brain’s defense mechanisms. The amygdala, the brain’s emotional center, sends out alarms, signaling danger.
Physical Response: Your body responds as though it's under attack, whether or not the threat is real. You may feel your heart rate increase, stomach drop, or chest tighten. The vagus nerve, which normally helps calm you, struggles to keep things under control. The nervous system moves into a fight, flight, or freeze state.
Prefrontal Cortex Shutdown: The part of the brain responsible for logic and perspective, the prefrontal cortex, begins to shut down. This makes it hard to remember that you’re safe in the present moment. You lose the ability to rationally assess the situation because your brain is prioritizing survival.
Right Hemisphere Activity: The right side of your brain, which holds emotional memories, lights up with old sensations and feelings from the past. These sensations are powerful, often overwhelming, because your brain is reactivating the emotional intensity of the original trauma.
Left Brain Suppression: At the same time, the left side of your brain, which handles problem-solving and verbalizing, is also affected. You may find it hard to explain or even understand why you’re reacting so strongly, as the trauma hijacks your ability to think clearly.
Essentially, your brain believes you’re reliving the original trauma, even though you aren’t, which explains why it can feel so out of control.
How to Work with Triggers and Learn from Them
While triggers can make you feel powerless, they also present an opportunity for growth and healing. Instead of trying to avoid them, you can learn to work with your triggers to better understand yourself and heal past wounds.
Identify Your Triggers: The first step is awareness. Pay attention to situations that cause a strong emotional or physical response. What specific events, words, or actions set you off? Understanding what your triggers are will give you clarity and help you recognize when you’re experiencing one.
Calm the Emotional Surge: When you notice you’ve been triggered, it’s important to pause. Use grounding techniques such as deep breathing, focusing on a sensory experience (like feeling your feet on the ground), or repeating a calming phrase. This helps calm your body and quiet the alarm system in your brain. Techniques like meditation, progressive relaxation, or using soothing imagery can help lower the intensity of your emotions in the moment.
Gain Perspective: Once you’ve calmed down, remind yourself that the trigger is a reaction to the past, not the present. You can use statements like, “This is a reminder of something old. It’s not happening now,” to ground yourself in reality. It’s crucial to separate the past from the present and remind your brain that this current situation is different, even though it feels similar.
Reflect on the Trigger’s Lesson: Triggers can reveal unhealed parts of yourself, offering a valuable opportunity for growth. Ask yourself, “What is this reaction trying to teach me? What unresolved emotions or beliefs does it highlight?” By exploring what your triggers are telling you about past trauma, you can begin to heal and move forward.
Work Toward Healing: Triggers often point to areas of unresolved trauma that need attention. This is where therapy, journaling, or mindful reflection can be powerful tools. When you take the time to heal the original wound, future triggers may become less overwhelming, and you’ll have more control over your reactions.
Trigger Tamer Meditation
Reflection Questions
What common triggers do you notice in your daily life, and how do they make you feel?
How can you remind yourself to pause and ground yourself the next time you’re triggered?
What lessons or unresolved emotions have your triggers revealed, and how can you begin to address them?
By learning to recognise, soothe, and reflect on your triggers, you can transform them from painful reminders of the past into tools for personal growth and healing. Remember, every trigger holds the potential for deeper understanding and liberation from old wounds.