A trigger is something that sets off a memory tape or flashback transporting the person back to the event of their original trauma.
SIGHT TRIGGERS
TRIGGER AWARENESS AND IDENTIFICATION
Trigger awareness and identification can help a survivor in their daily life by teaching them how to identify and address triggers. Successful trigger identification can facilitate a sense of control and improve their quality of life by consciously avoiding triggering situations or in the event triggering has already occurred, to change their experience and response to it (diminishing negative thoughts and/or feelings).
The survivor should identify instances when he or she is being triggered, learn to reframe triggered reactions (“real” versus “not real”) and understand that “unreal” experiences are not accurate perceptions.
Trigger identification and intervention training usually occur during the therapy session and are then called upon later when the survivor encounters triggers in their life. It is often difficult to figure out exactly what to do when one has been triggered so it is better to have previously identified the trigger, its meaning, and its solutions in therapy with guidance and support.
GOALS OF TRIGGER IDENTIFICATION
TIPS FOR DEALING WITH TRIGGERS
Have a plan for when unexpected trauma reminders hit you. Write down a few strategies that have worked for you in the past when you are feeling stressed or overwhelmed. Keep it with you at all times so you can easily remember what helps when you are too stressed to think clearly.
When feeling triggered ask yourself “Am I safe right now?” If the answer is “no,” then call 911 or do whatever you need to do to get safe. If the answer is “yes,” then remind yourself that “the past is in the past. I am safe right now.” Repeat this over and over again in your mind until you feel calm.
Use grounding techniques to regulate strong emotions under stress. Grounding exercises help you connect with your body and your senses in the moment.
Seek out a feeling of safety. Avoid situations that will put you at risk for repeat trauma and find places that make you feel safe. Safety can be found with people you trust, a comfortable environment, and having a plan to keep you out of danger. Actively integrating safe environments into your routine can help you create a generalized feeling of safety over time.
Control how you confront trauma reminders by being proactive. Find comfortable and confidential places to talk about your trauma so that you feel more and more confident discussing your traumatic past when you need to. Research shows that talking about trauma in a safe environment can decrease its negative effects on you over time. Deciding how and when to talk about your trauma will give you a better sense of control and confidence in doing so.
Confront trauma reminders slowly and gently. There is no need to force yourself to look for triggering content. When reminders come (and they will), try to take them in small pieces. Take breaks, get support and take deep breaths. Know you have control over where you direct your attention. When you cannot tolerate traumatic memories, give yourself something else to focus on.
Know that trauma symptoms come in waves and will pass. Allowing trauma symptoms to come, rather than avoiding them, will also help you to let them go. Visualize trauma symptoms like a wave, clouds in the sky, or a breeze. Take a step back and observe these feelings while remembering you do not have to participate in them. You were strong enough to survive the trauma and you can survive memories of that trauma too.
Recognize personal strengths and meaning after a traumatic event. Identifying your strengths and learning from a difficult experience will help you cope though and give you more control over your life narrative.
Keep crisis resources on hand. If you feel triggered and need to talk to someone right away, call RAINN’s 24/7 hotline for support and linkage to local resources: 1-800-656-HOPE
- Triggers are very personal; different things trigger different people.
- The survivor needs to avoid situations and stimuli that triggers a flashback. They will react to this flashback, trigger with an emotional intensity similar to the intensity felt at the time of the trauma.
- A person’s triggers are activated through one or more of the five senses: sight, sound, touch, smell and taste.
SIGHT TRIGGERS
- Someone who resembles the abuser or who has similar traits or objects (ie. clothing, hair color, distinctive walk).
- Any situation where someone else is being abused (ie. the abuse itself, a facial expression or verbal comment from the abuser).
- The objects that were present during the original event took place (ie. alcohol, piece of furniture, time of year).
- Any place or situation where the abuse took place (specific locations, events, social settings).
- Angry people (raised voices, arguments, bangs and thumps, something breaking).
- Sounds of pain or fear (crying, whispering, screaming).
- Noises present at the original trauma (sirens, music, chirping, car door closing).
- Sounds that the abuser made (ie. whistling, footsteps, pop of can opening, tone of voice).
- Words of abuse (cursing, labels, put-downs, specific words used).
- Something that smells like the abuser (tobacco, alcohol, drugs, after shave, perfume).
- Anything that smells like the place or situation where the abuse occurred (food cooking ,wood, odors, alcohol).
- Anything that reminds a person of the abuse or prior to or after the abuse (physical touch, someone standing too close, petting an animal, the way someone approaches you).
- Related to the abuse, prior to the abuse or after the abuse (certain foods, alcohol, tobacco).
TRIGGER AWARENESS AND IDENTIFICATION
Trigger awareness and identification can help a survivor in their daily life by teaching them how to identify and address triggers. Successful trigger identification can facilitate a sense of control and improve their quality of life by consciously avoiding triggering situations or in the event triggering has already occurred, to change their experience and response to it (diminishing negative thoughts and/or feelings).
The survivor should identify instances when he or she is being triggered, learn to reframe triggered reactions (“real” versus “not real”) and understand that “unreal” experiences are not accurate perceptions.
Trigger identification and intervention training usually occur during the therapy session and are then called upon later when the survivor encounters triggers in their life. It is often difficult to figure out exactly what to do when one has been triggered so it is better to have previously identified the trigger, its meaning, and its solutions in therapy with guidance and support.
GOALS OF TRIGGER IDENTIFICATION
- LEARN about triggers, including their historic nature
- IDENTIFY specific instances during which he or she has been triggered,
- DETERMINE what seems to be the major triggers in their life and how to identify when they are being triggered,
- DETECT the “unreal,” nature of triggered thoughts and feelings
- BRAINSTORM strategies that might be effective once triggering has occurred.
TIPS FOR DEALING WITH TRIGGERS
Have a plan for when unexpected trauma reminders hit you. Write down a few strategies that have worked for you in the past when you are feeling stressed or overwhelmed. Keep it with you at all times so you can easily remember what helps when you are too stressed to think clearly.
When feeling triggered ask yourself “Am I safe right now?” If the answer is “no,” then call 911 or do whatever you need to do to get safe. If the answer is “yes,” then remind yourself that “the past is in the past. I am safe right now.” Repeat this over and over again in your mind until you feel calm.
Use grounding techniques to regulate strong emotions under stress. Grounding exercises help you connect with your body and your senses in the moment.
Seek out a feeling of safety. Avoid situations that will put you at risk for repeat trauma and find places that make you feel safe. Safety can be found with people you trust, a comfortable environment, and having a plan to keep you out of danger. Actively integrating safe environments into your routine can help you create a generalized feeling of safety over time.
Control how you confront trauma reminders by being proactive. Find comfortable and confidential places to talk about your trauma so that you feel more and more confident discussing your traumatic past when you need to. Research shows that talking about trauma in a safe environment can decrease its negative effects on you over time. Deciding how and when to talk about your trauma will give you a better sense of control and confidence in doing so.
Confront trauma reminders slowly and gently. There is no need to force yourself to look for triggering content. When reminders come (and they will), try to take them in small pieces. Take breaks, get support and take deep breaths. Know you have control over where you direct your attention. When you cannot tolerate traumatic memories, give yourself something else to focus on.
Know that trauma symptoms come in waves and will pass. Allowing trauma symptoms to come, rather than avoiding them, will also help you to let them go. Visualize trauma symptoms like a wave, clouds in the sky, or a breeze. Take a step back and observe these feelings while remembering you do not have to participate in them. You were strong enough to survive the trauma and you can survive memories of that trauma too.
Recognize personal strengths and meaning after a traumatic event. Identifying your strengths and learning from a difficult experience will help you cope though and give you more control over your life narrative.
Keep crisis resources on hand. If you feel triggered and need to talk to someone right away, call RAINN’s 24/7 hotline for support and linkage to local resources: 1-800-656-HOPE