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How To Deal With Trauma Triggers

Updated: Apr 22


How To Deal With Trauma Triggers

Today, I am diving into a topic that's important for many of you: dealing with trauma triggers. Trauma can cast a long shadow on your life,, but with the right strategies and support, you can learn to manage and mitigate the effects of those triggers. In this blog post, I’ll explore what trauma triggers are, why they happen, and most importantly, how to deal with them effectively.


So, grab a cup of tea (or if you’re me, a way too caffeinated Starbucks that you keep promising yourself you’ll stop tomorrow), get cozy, and let's embark on this journey together.



Understanding Trauma Triggers:


First things first, what exactly are trauma triggers? Trauma triggers are situations, objects, smells, sounds, or even emotions that can remind you of a traumatic event from your past. They have the power to transport you back to that painful moment, making you feel like you're reliving it all over again.


Trauma triggers can be like silent ghosts from our past, lurking in the corners of your minds and influencing your emotions and behaviours without you even realizing it. It's not uncommon to be triggered by trauma without consciously knowing it, but understanding why this happens and learning to recognize these hidden triggers is a crucial step toward healing. In this blog post, I’ll explore the concept of hidden trauma triggers and provide insights on how to begin noticing them.


The Mystery of Hidden Trauma Triggers:


Trauma triggers, as we discussed earlier, are reminders of past traumatic experiences that can elicit intense emotional and physical reactions. However, not all triggers are immediately obvious. Some remain hidden because:

  • Subconscious Associations: Trauma triggers often operate at a subconscious level. Your brain may have linked seemingly unrelated cues or experiences with the traumatic event, creating hidden connections that can be difficult to decipher consciously.

  • Delayed Reactions: Trauma triggers don't always manifest immediately after the traumatic event. It's possible for triggers to lie dormant for weeks, months, or even years before resurfacing.

  • Suppressed Memories: In some cases, the mind may suppress memories of traumatic events as a protective mechanism. These memories can resurface indirectly through hidden triggers.

Signs of Hidden Trauma Triggers:

Recognizing hidden trauma triggers can be challenging, but there are signs that can indicate their presence:

  • Unexplained Emotional Reactions: You may find yourself reacting with intense emotions like fear, anger, or sadness in situations where the emotional response seems disproportionate to the trigger.

  • Physical Symptoms: Unexplained physical symptoms such as rapid heartbeat, nausea, or tension could be indicative of hidden trauma triggers at play.

  • Recurring Patterns: Notice repetitive patterns in your life, relationships, or behaviors that seem to lead to distress or conflict. These patterns may be rooted in hidden triggers.

Recognizing that you are experiencing a trauma trigger is the first step in effectively managing it. It's essential to approach triggers with self-compassion and seek support from a mental health professional if needed. Trauma therapy can provide you with tools and strategies to cope with triggers, process the underlying trauma, and work toward healing and recovery. Remember that healing from trauma is a journey, and it's okay to ask for help along the way.


Trauma triggers are a common aspect of the experience of individuals who have gone through traumatic events. These triggers can be confusing and distressing, but understanding why they occur can be helpful in managing and healing from trauma. Here are some key reasons why trauma triggers happen:

  • Associative Memory: Our brains are wired to associate events, emotions, and sensory information. When a traumatic event occurs, our brain may link certain stimuli or cues present during the trauma with the emotional and physiological responses we had at the time. These associations can lead to triggers. For example, if you were in a car accident, the sound of screeching tires might trigger anxiety because it's associated with the traumatic event.

  • Survival Instinct: Trauma triggers can be thought of as part of the body's survival instinct. When you experience a traumatic event, your body and brain go into a heightened state of alertness. This heightened state is meant to help you survive the trauma. However, it can also mean that certain cues or reminders from the traumatic event can trigger a similar heightened state, even when there is no immediate danger.


  • Unprocessed Emotions: Trauma often involves intense and overwhelming emotions. If these emotions are not processed and resolved, they can become stuck or frozen in your memory. When you encounter triggers related to the traumatic event, these emotions can resurface, causing distress.


  • Intrusive Thoughts: Trauma can lead to intrusive thoughts and memories. These thoughts can be triggered by reminders of the trauma and can feel intrusive and distressing. They may come in the form of flashbacks or vivid memories of the traumatic event.

  • Hypervigilance: After experiencing trauma, many people become hypervigilant, constantly on the lookout for potential threats. This heightened state of awareness can make you more sensitive to potential triggers, as you're scanning your environment for danger.


  • Repression and Suppression: In some cases, traumatic memories may be repressed or suppressed as a defense mechanism. When triggers bring these memories to the surface, it can be an intense and disorienting experience.


  • Neurobiological Changes: Trauma can cause changes in the brain's structure and functioning, particularly in areas related to the stress response and emotional regulation. These changes can make individuals more susceptible to experiencing trauma triggers.

It's important to note that trauma triggers are not a sign of weakness or a failure to cope. They are a natural response to experiencing overwhelming and distressing events. Healing from trauma often involves addressing these triggers, which can be a gradual and ongoing process.


Dealing with Trauma Triggers:

Now that you've recognized your triggers, it is helpful to explore some effective ways to deal with them:


Practice Mindfulness:

  • Mindfulness techniques, such as deep breathing and meditation, can help you stay grounded in the present moment when you encounter a trigger. This can prevent you from getting swept away by overwhelming emotions.

Create a “Calm Place”:

  • Designate a safe space or a "calm place" where you can retreat to when a trigger strikes. This can be a physical location or even a mental space where you visualize peace and comfort. Our therapists who have done EMDR training have specialized tools for guiding clients into a deep and effective process of developing a calm place. I’ve been using mine for years- ain’t no one getting to me at my calm place!

Seek Professional Help:

  • Sometimes, trauma triggers can be incredibly intense and challenging to manage on your own. Seeking the guidance of a therapist or counsellor can provide you with valuable tools and support on your healing journey.

Build a Support Network:

  • Connect with friends and loved ones who understand your triggers and can offer a listening ear or a comforting presence when you need it most. Sharing your experiences with trusted individuals can be incredibly healing.

Practice Self-Care:

  • Don't underestimate the power of self-care. Engage in activities that bring you joy and relaxation. Whether it's reading, painting, or going for a walk, nurturing your well-being is essential.


Educate Yourself:

  • Knowledge is empowering. Educate yourself about trauma, its effects, and the ways people have overcome it. This can help you better understand your own journey and provide a sense of hope.

Dealing with trauma triggers can be a challenging and deeply personal process, but remember that you're not alone. By acknowledging your triggers, seeking support, and implementing coping strategies, you can regain control over your life and move forward on your healing path.


As you embark on this journey, be patient with yourself. Healing takes time, and it's okay to ask for help when you need it. Remember, you have the strength within you to overcome trauma triggers and create a brighter, more resilient future.

So, take a deep breath, and with each step you take, know that you're moving closer to a place of healing, peace, and well-being.


At London Trauma Therapy, we have an amazing group of therapists who can help you learn to recognize, manage and even eliminate your trauma triggers. We love to help- in fact, it’s the only reason that we exist! Connect with us today for a free consultation.

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