Understanding, Identifying, and Managing Triggers

Apr. 11

Have you ever experienced heart palpitations, dizziness, irritability, anger, or feelings of sadness that occurred, and you were left questioning why you were feeling these sensations? Perhaps the sound of balloons popping makes your skin crawl, and you feel butterflies in your stomach. Maybe around certain holidays, you have a depressed mood. Or, to get your attention, a coworker you have known for years taps you on the shoulder from behind, setting you into a panic. If you have experienced any of the above or know someone who has, this could be a sign that you or they were experiencing an emotional or trauma-trigger response.

What is a Trigger?

A trigger is a stimulus in an individual’s environment that results in an unwanted emotional or behavioral response, such as acting out or shutting down. The stimulus can be a person, place, thing, or situation, such as the sound of a balloon popping, provided in the example above. Triggers can have severe implications if left unmanaged such as self-harming behaviors, suicidal ideation, and substance use. In a research study to measure the correlation between distress tolerance, the ability to manage negative emotions or situations, and cue reactivity, a conditioned physiological or behavioral response to drug stimuli, the researchers found that diminished distress tolerance skills predicted the intensity of cravings and urges to use substances (Vujanovic, Wardle, Bakhshaie, Smith, Green, Lane, & Schmitz, 2018). Triggers are unique to each individual and are based on life experiences; therefore, coping strategies can be as creative as we need for our unique experiences. Thus, understanding and identifying our triggers can help us avoid them and make better life choices. If avoiding them is impossible, we must develop a plan to manage our triggers directly.

How to Identify Your Triggers and the Benefits

Identifying your triggers is an essential step in developing self-awareness which begins the process of change. However, it is important to note that this process could bring back unwanted and traumatic memories, which is why it is crucial to decide whether you need professional support from a mental health professional such as a Licensed Mental Health Counselor (LMHC), Registered Mental Health Counselor Intern (RMHCI), Licensed Clinical Social Worker (LCSW), or psychologist. In addition, many highly skilled clinicians adopt a trauma-informed approach to care, ensuring the utilization of evidence-based modalities to treat trauma and other mental health disorders. We will list some common triggers, which include family conflict. In this case, working with a Licensed Marriage and Family Therapist (LMFT) may be beneficial.

Some common triggers are:

The anniversary dates of losses or trauma
Too much to do, feeling overwhelmed, experiencing burnout
Family friction
The end of a relationship
Being judged, criticized, teased, bullied, or put down
Financial problems, poverty, debt
Physical illness
Sexual harassment
Discrimination
Being yelled at
Frightening news events
Certain smells, tastes, or noises

Take a moment to create a list of your triggers. Ensure that they are possible and most likely to occur. Include triggers that you are experiencing now in your life.

Create an Action Plan

Once you have identified your triggers, begin creating a plan of action comprising activities you can do to comfort yourself and keep your reactions from becoming overwhelming if a trigger comes up. Some activities you can include in your plan that may be helpful to you are:

Reaching out to a support person to help you talk through a situation. Speaking to someone I can trust has been a beneficial coping strategy for me.
Engage in relaxation techniques.
Engage in fun activities such as painting, drawing, bowling, or playing a musical instrument.
Pray.
Write in a journal.
Start working with a mental health professional.

Again, this is your list; you can review it and revise it at any time to ensure the activities are helpful for you. Engaging in this activity is the first step in managing your triggers.

Final Thoughts

It is important to note that reacting to triggers is normal, and we all have them, including me. By becoming aware of your triggers and creating a plan that fits your needs, you can regain control of your emotions and behaviors to prevent them from turning into more severe issues. And suppose you find you need compassionate, non-judgmental, and professional support. In that case, I encourage you to find a mental health provider. I pray you found this post helpful, and if you know someone who would benefit from this information, please share it with them. If you'd like to learn more about mental health topics, contact me at connect@humanfreely.com.

Insight Corner

How would your life be different if you managed your triggers better?

References

Vujanovic, A. A., Wardle, M. C., Bakhshaie, J., Smith, L. J., Green, C. E., Lane, S. D., & Schmitz, J. M. (2018). Distress tolerance: Associations with trauma and substance cue reactivity in low-income, inner-city adults with substance use disorders and posttraumatic stress. Psychology of Addictive Behaviors, 32(3), 264–276. http://dx.doi.org/10.1037/adb0000362.

***Call or text 988, the Suicide and Crisis Lifeline, or dial 911 if you are experiencing a medical or mental health emergency.

About the Author

Erica Krider, MA, is a dedicated mental health professional and the Founder & CEO of Human Freely® LLC. With a Master’s degree in Clinical Mental Health Counseling from South University, West Palm Beach, FL, Erica is on her way to becoming a fully licensed counselor in Florida. She is also a Board Member for the American Foundation for Suicide Prevention (www.afsp.org). Passionate about faith, family, and fostering resilience, she empowers communities with hope and healing. Erica also hosts the popular podcast, Mental Health Insight with Erica Krider, where she shares valuable mental health resources and insights. Explore more about her work and find helpful resources at www.humanfreely.com.

Erica Krider