“Trigger” – it’s a word you’ve likely heard thrown around on social media, but what does it actually mean? Let’s break it down, exploring how triggers form, their impact, and how we can manage them.
Understanding Triggers
A trigger can be anything—a sight, sound, smell, or situation—that causes an intense emotional reaction, often bringing back memories of past trauma [1]. It’s like a button that, when pressed, sets off a cascade of emotions and memories, sometimes without warning. I like to think of it like the shot at the beginning of a marathon, that sets the runners (or in this case your emotions) in motion!
Use in Pop Culture
The term "trigger" has been popularized, and largely misused, in pop culture. It’s often used to describe any minor discomfort, diluting its true meaning. However, in a clinical sense, triggers are serious and can significantly affect someone's mental health.
Obsessiive Christmas Disorder sweater, Today.com (2015)
Take, for instance, a few years ago when Target sold a sweater that read, "I have OCD. Obsessive Christmas Disorder." Many found it funny and clever, but to someone like me, who actually has OCD, it was far from amusing. OCD isn't a quirky holiday trait; it’s a condition that can dominate your life, making everyday tasks feel insurmountable.
For me, OCD means spending hours brushing out imaginary bumps in my hair, feeling knots of anxiety tighten in my stomach. It means locking everything in multiples of three to ward off the fear that if I don't, something terrible will happen to me or my family. My obsessive thoughts spiral into dark, consuming places.
By misusing terms like trigger, OCD, and depression, we risk trivializing these serious conditions and invalidating the experiences of those who live with them daily. It's crucial to use these terms mindfully, recognizing their true weight and impact.
How Do Triggers Form?
Triggers form through associative learning, where your brain links certain stimuli with traumatic events. For instance, if a specific song was playing during a traumatic event, hearing that song again can bring back those distressing feelings [2]. It’s your brain’s way of trying to protect you by keeping you alert to potential threats.
Examples of Triggers
Triggers can vary widely and include:
- Sensory Triggers: Certain sounds, smells, or sights.
- Emotional Triggers: Feelings that were present during the trauma, like fear or sadness.
- Situational Triggers: Contexts that resemble the trauma, such as crowded places.
- Cognitive Triggers: Thoughts or memories related to the traumatic event.
Symptoms of Trigger Response
When someone is triggered, they might experience:
- Physical Symptoms: Increased heart rate, sweating, nausea.
- Emotional Symptoms: Anxiety, fear, sadness.
- Cognitive Symptoms: Flashbacks, intrusive thoughts, difficulty concentrating.
Trigger Warnings
Trigger warnings are like danger signs before a steep cliff drop. They give you a heads-up, allowing you to prepare emotionally or choose to avoid the situation altogether. This practice respects everyone's unique mental health journey, offering control over exposure to distressing content. It's a simple, yet powerful way to create a safer, more empathetic environment for those who might be dealing with trauma.
What to Do if You’re Triggered
If you find yourself triggered, here are some strategies to help:
- Grounding Techniques: Focus on your surroundings using your senses to stay present.
- Deep Breathing: Slow, deep breaths can help calm your nervous system.
- Positive Affirmations: Remind yourself that you’re safe now.
- Seek Support: Talk to a friend, family member, or therapist.
My Personal Journey with Triggers
Meme from makeameme.org (2024)
The first time I heard the term "trigger" was in therapy. Unlike the casual use on social media, my therapist explained it as a response to past trauma. At first, I didn’t think I had any specific triggers—my depression seemed to just exist. Over time, I realized my triggers were deeply rooted in my childhood experiences, ones I had tried to bury. Understanding and identifying these triggers was a significant step in my healing journey.
How to Get Help and Support Others
Being triggered can often feel just as intense as the trauma that caused it. If you're in your healing journey, these moments can seem like significant setbacks. However, recognizing when you cannot manage it alone is crucial.
Seeking professional help is a vital step. Therapists can provide techniques and strategies to manage triggers effectively. If you know someone who is triggered, here’s how you can support them:
- Listen Without Judgment: Offer a supportive ear.
- Encourage Professional Help: Suggest therapy or counseling.
- Respect Boundaries: Allow them the space they need.
- Provide Reassurance: Validate their feelings and remind them they’re not alone.
Understanding and managing triggers is a critical part of mental health. With the right support, it's possible to navigate these challenges and continue on the path to healing.
References
- University of North Carolina. (2022, May 23). Understanding mental health triggers. Campus Health. https://campushealth.unc.edu/health-topic/understanding-mental-health-triggers/
- Pedersen, T. (2022, April 28). Triggers: What they are, how they form, and what to do. Psych Central. https://psychcentral.com/lib/what-is-a-trigger