Understanding Trauma Triggers

Trauma triggers are powerful reminders that might make you feel as if you’re back in a painful experience. Triggers might include what we see, hear, smell, or events that remind us of a negative experience. People who have been through trauma should understand what causes their trauma. This allows individuals to manage their moods and behaviors more effectively.

What causes brain trauma and triggers?

Brain damage can result from physical injuries, accidents, or mental abuse. A traumatic incident can have long-term consequences for the brain, including alterations in how it operates. These alterations or  injuries on the brain increase a person’s likelihood of being triggered. The brain becomes extremely sensitive to anything related to the traumatic incident.

The impact of trauma triggers on mental health

Trauma triggers can have a serious influence on mental health, particularly for people who have been diagnosed with post-traumatic stress disorder (PTSD) or complicated PTSD. When provoked, people may suffer extreme dread, anxiety, or panic attacks. These triggers can also result in feelings of powerlessness, emotional numbness, or even alienation from reality. It is critical to understand the effects of trauma triggers on mental health and get appropriate help.

Types of Trauma Triggers

Trauma triggers differ from person to person since they are very personalized and are linked to the traumatic experience. However, there are several common triggers that many people encounter.

There are two basic types of triggers: internal and external.

1. Internal triggers: These occur within the body. Thoughts, thoughts, or bodily sensations (e.g., beating heart, sweaty hands) can all contribute to PTSD. Examples of internal triggers:

• Symptoms may include emotions of wrath, anxiety, abandonment, loneliness, vulnerability, frustration, and despair.
• memories
• Pain or muscular strain.

2. External Triggers are occurrences that take place outside of your physical environment. These situations, individuals, or locations can trigger PTSD symptoms and bring back memories of the traumatic experience.
3. Environmental triggers are specific locations, things, or events that remind us of the traumatic incident. For example, a vehicle accident victim may feel triggered while driving or near the accident area.
4. Sensory triggers are odors, sounds, or textures that remind us of a distressing event. For example, a war veteran may be alarmed by loud noises or the scent of gunpowder.
5. Emotional triggers refer to specific emotions or experiences connected with the event. These may include feelings of helplessness, dread, or rage.

Post-traumatic stress disorder (PTSD) and triggers

Post-traumatic stress disorder (PTSD) is a mental health illness that occurs after experiencing or witnessing a stressful incident. Individuals with PTSD frequently have intrusive thoughts, nightmares, or flashbacks to the traumatic incident. These symptoms can be triggered by a variety of triggers, including specific noises, odors, and settings that remind people of the traumatic event.

Complex PTSD and triggers

Complex PTSD is a kind of PTSD that develops when a person has endured protracted and recurrent trauma, usually in a relationship or interpersonal context. Individuals suffering from complex PTSD may have additional triggers associated with their own traumatic experiences, such as certain phrases, gestures, or even specific people who remind them of their abuser or awful circumstances. Identifying and identifying these triggers is critical for managing complicated PTSD.

Symptoms of Complex PTSD

The symptoms of complex PTSD are diverse and can manifest in various ways. Some common symptoms include:

1. Emotional dysregulation: People with complex PTSD may experience powerful and variable emotions, such as anger, sorrow, or terror.
2. Distorted self-perception: People with complex PTSD frequently have negative ideas about themselves, such as feeling unworthy, unlovable, or essentially defective.
3. Difficulty establishing relationships: People suffering from complicated PTSD may struggle to trust and be intimate. They may struggle to build close bonds or set good limits in relationships.
4. Hypervigilance: Complex PTSD is characterized by a constant state of alertness and hyperawareness of possible hazards. This increased level of vigilance can contribute to weariness and a sense of being always on edge.
5. Individuals with complicated PTSD may suffer dissociative periods in which they feel cut off from their surroundings or their own bodies.

Causes and risk factors of Complex PTSD

Complex PTSD is usually induced by extended exposure to stressful experiences. The degree and intensity of the trauma, as well as the individual’s age and developmental stage at the time of the incident, all have an impact on the development of complex PTSD. Some common risk factors for complicated PTSD are:

1. Childhood abuse: Survivors of physical, emotional, or sexual abuse are more likely to develop complicated post-traumatic stress disorder.
2. Individuals who have endured continuing domestic abuse, whether as a kid or an adult, may develop complex PTSD as a result of the trauma’s chronic nature.
3. Captivity or hostage situations: Being held prisoner or witnessing a hostage crisis can result in the development of complex PTSD because individuals are subjected to prolonged stress and lack of control.

Treatment options for Complex PTSD

To treat complicated PTSD, a thorough and tailored treatment is required. The purpose of treatment is to address the underlying trauma, manage symptoms, and encourage healing and recovery. Some popular therapy options for complicated PTSD are:

1. Trauma-focused treatment: Several therapeutic techniques, including Eye Movement Desensitization and Reprocessing (EMDR) and Prolonged Exposure treatment, can assist individuals in processing and healing from traumatic events.
2. Cognitive-behavioral treatment (CBT) can help identify and challenge negative thinking patterns and beliefs linked with complex PTSD, therefore encouraging healthier coping strategies and behaviors.
3. Medication: Medication may be used to treat particular symptoms of complex PTSD, such as sadness, anxiety, or sleep difficulties.
4. Complementary treatments, such as yoga, meditation, and art therapy, can supplement established therapeutic techniques by giving extra instruments for healing and self-expression.

Therapy Approaches for Complex PTSD

Several therapeutic modalities have demonstrated promise in treating complicated PTSD. These treatments go above and beyond typical therapy to address the particular issues that people with complex PTSD encounter.

1. Dialectical Behavior Therapy (DBT) is a combination of CBT and mindfulness approaches that help people manage their emotions, develop healthy coping skills, and enhance their interpersonal connections.
2. Sensorimotor Psychotherapy: This therapeutic technique emphasizes the mind-body link, assisting clients in processing painful memories and sensations held in the body, and facilitating healing from the inside out.
3. Schema Therapy focuses on deep-seated beliefs and habits formed as a result of complicated PTSD, intending to replace maladaptive schemas with healthier alternatives.

Identifying and recognizing your triggers

One of the first stages in coping with trauma triggers is to identify and recognize them. This necessitates self-awareness and contemplation. Take some time to consider the events, people, or items that frequently elicit negative feelings or recollections. Keep a journal to document these triggers and any patterns that arise. Identifying and recognizing your triggers allows you to begin developing effective coping techniques.

How to Identify a Trigger?

Sometimes it’s simple to identify a trigger and begin to prepare for it. However, our triggers might be more subtle, even unexpected. Once you understand what a trigger is, you may begin to learn how to regulate it.

Triggers are difficult to foresee, but once identified, we may make connections between events, people we like, or objects we observe that elicit an emotional reaction or alter our behavior. There are several ways to accomplish this.

First, keep a diary and write down everything you’re thinking, feeling, and experiencing throughout a panic attack. Here are some suggestions for things to write down:

• What did you hear?
• What did you see?
• What did you smell?
• How were you feeling?

Once that’s completed, you may begin to establish connections and notice patterns to determine what your triggers are.

For example, in a 2013 research, Trusted Source asked 46 persons who had experienced trauma to keep a daily journal to determine if they had any unpleasant recollections. Over many days, they reported 294 uncomfortable recollections. The researchers discovered that most persons were unaware of the triggers that resulted in undesirable recollections.

If you’re ready to seek assistance for any indicators of trauma, speak with a psychologist or counselor to determine what’s causing your symptoms. A specialist in mental health may also provide you with an objective view of how you’re feeling and assist you in determining what’s generating your emotions.

Coping strategies for dealing with triggers from trauma

Once you’ve recognized your triggers, you need to build coping skills to deal with them. Here are a few strategies that could help:

1. Deep breathing and grounding techniques: When provoked, focus on your breath and use grounding activities to return to the present moment. For example, you may try counting your breaths or concentrating on the sensation of your feet on the ground.
2. Self-care practices: Take part in activities that encourage relaxation and self-care, such as meditation, yoga, or a warm bath. These methods can assist in lessening tension and anxiety caused by triggers.
3. Seek help. Reach out to a trustworthy friend, family member, or therapist for emotional support and direction. Talking about your triggers and experiences might assist to reduce their influence and give a sense of validation.

Seeking professional help for trauma triggers

While coping tactics can be useful in managing triggers, it is critical to seek professional treatment if your triggers are seriously interfering with your daily life and general well-being. A mental health expert, such as a therapist or counselor, can offer specialized advice and assistance based on your individual requirements. They may assist you in identifying the underlying reasons for your triggers, developing coping techniques, and working toward internal healing and serenity.

Creating a support system for managing triggers

In addition to professional care, developing a support system is critical for dealing with trauma triggers. Surround yourself with people who understand and validate your experiences. Join support groups or online forums to connect with people who have been through similar situations. Having a support system may give you a secure place to express your emotions, get insights, and receive encouragement during difficult times.

Treating Trauma

Trauma has a variety of effects on the brain, so it’s critical to seek expert assistance to obtain the complete picture. A mental health practitioner can recommend several methods to manage trauma, such as:

• Trauma-Focused CBT – This is a type of cognitive behavioral therapy that focuses on the psychological and emotional well-being of people who have been through trauma and are trying to recover from the negative implications of their experiences.
• Eye Movement Desensitization and Reprocessing (EMDR) is a type of psychotherapy that uses certain eye movements to process a traumatic incident from the past. This therapy helps to repair positive neural connections in the brain, resulting in more resilient coping mechanisms that can shield people from negative thinking processes.
• Tension and Trauma-Resolving activities (TRE) are foundational activities designed to alleviate stress and tension in the body, therefore alleviating the intensity of trauma-related symptoms.

PTSD triggers examples

PTSD triggers can vary greatly from person to person since they are typically specific to an individual’s traumatic experience. Here are some frequent PTSD triggers:

1. Loud sounds: For those who have been involved in conflict or violent occurrences, loud noises like fireworks, sirens, or gunshots can cause powerful emotional and physical responses.
2. Certain smells: Smells linked with the traumatic incident, such as smoke, chemicals, or certain fragrances, might elicit strong memories and emotions.
3. Specific locations: Being in a place that reminds an individual of their traumatic event, such as a hospital, accident scene, or a specific room, might elicit uncomfortable emotions and memories.

Parting Notes

We at The Insight Clinic recognize that seeking help with bravery is the first step towards recovery. Our skilled group of therapists specializes in providing compassionate and knowledgeable guidance to people on their road toward trauma recovery. We offer a secure, accepting environment where you may examine your experiences, deal with your feelings, and create useful coping mechanisms. Make an appointment with us right now to start the process of regaining your well-being.

Take the first step towards a happier, healthier you by booking your online therapy session now. Our compassionate therapists are here to support you every step of the way.