Why identifying your trauma triggers can help make this adjustment easier 



For many of us, life as we once knew it has been replaced with an overwhelming, unknown future. Some feel angry about the situation. Others are anxious, stressed, and unable to sleep. Furthermore, thousands have lost loved ones and are drowning in grief and fear. As a result, people are trying to adjust but feel trapped by their negative emotions. 

Negative emotions and thoughts are linked to trauma. For example, if you were feeling afraid and helpless during a traumatic event, those same emotions can trigger a flashback. The brain doesn't process or store trauma as a past event. So, when you are triggered, it's as though you're instantly reliving the trauma. 

Trauma triggers can happen at any time (GoodTherapy.com). Some triggers are obvious, and others are subtle. You may not know you've been triggered until you realize your heart is pounding and you feel like you can't breathe. By being able to identify trauma triggers, you can turn to your coping strategies before things spiral out of control. As a result, life can remain manageable, while you try to find your new normal. 

Ideas to help you cope with trauma triggers

One theory suggests trauma triggers are so powerful because they involve the senses. Sensory information plays a large part in memory. 

When trauma occurs, our brain sends our senses into high alert and receives and stores an abundance of sensory information. The more sensory information there is to store, the easier that memory is to recall. As a result, harmless smells, sights, or feelings can trigger the sensory information tied to the trauma. In an instant, you can find yourself reliving that traumatic moment. 



One helpful coping exercise is to write down the date, time, and summary of the situation. Writing is beneficial because it helps you get your feelings out. Likewise, by including details, writing can help you identify patterns. 

Another coping exercise is grounding. If you are triggered and find yourself desperate to catch your breath, interject your thoughts by using your five senses. 

1. Focus on what you see. What color is your shirt? Your shoes? Your chair?
2. Focus on what can feel. Wiggle your toes. Can you feel your toes in your shoes? What about the carpet, how does it feel under your feet? Is it soft? 
3. Focus on what you hear. Listen intently. Can you hear people talking, your children playing, or a car driving by?
4. Focus on what you can taste. Is your mouth dry? Can you taste the mint flavor of your gum? 
5. Focus on what you can smell. What do you smell? 



This exercise brings you back to the present moment. It can help calm your thoughts and slow your heart rate. As you practice grounding, it becomes more effective. In time, this may be one of the best coping strategies you rely on when you experience trauma triggers. 

What can you do if your trauma triggers are debilitating?

There are many ways you can reduce the impact of trauma triggers. These tools include mindfulness, relaxation, self-soothing, grounding, writing, and deep breathing. However, if you're having frequent triggers, you may need professional help.

Indicators that you have unresolved trauma, or PTSD (psychologytoday.com), and would benefit from the help of an experienced therapist include: 

• continuous anxiety 
• depression
• debilitating panic attacks
• uncontrollable anger
• recurring memories (flashbacks)
• irritability
• disturbed sleep
• substance abuse



Michael Blair, a licensed therapist with Blair Counseling and Coaching, has helped many clients work through their trauma. Furthermore, he teaches his clients how to be aware of trauma triggers and how to handle them. He says,

"When the inside pain is released from memory, it is magical to watch the symptoms reduce quickly and dramatically. I witness relationships begin to work. People find happiness like never before." 

Michael Blair - MFT/MS/NLP

At Blair Counseling and Coaching, we believe the more coping strategies you have, the better off you'll be in managing your trauma triggers. We can help you become more aware of your triggers and how to handle them. As a result, you'll be able to adjust to your new normal as we all face the unknown world of COVID-19.

Give us a call today!