Trauma can have a profound impact on your neurological functioning, often leading to the development of triggers. When I explain triggers to couples, I tell them,”Triggers are anything in your present that is close enough to something in your past that dropped you into fight, flight, freeze, or fawn.” (see my article on what fawning is)
In a more technical sense, triggers are stimuli that evoke intense emotional and physiological responses in people who have experienced trauma. From a trauma-informed neurological perspective, triggers are not mere reminders of past events but rather manifestations of the brain's attempt to protect itself.
The Technical Neurology of Triggers
Triggers are rooted in the limbic system, which is responsible for processing emotions and memories. Traumatic experiences can alter the structure and function of the limbic system, leading to heightened sensitivity and reactivity. When you encounters a trigger, it activates the amygdala, the brain's emotional center, which initiates the "fight-or-flight" response. This response causes the release of stress hormones, such as adrenaline and cortisol, preparing the body for immediate action.
Neuroplasticity, the brain's ability to reorganize and form new neural connections, plays a crucial role in the formation and maintenance of triggers. Traumatic experiences create neural pathways that associate certain stimuli with threat and danger. We can think of this as a “trauma memory.” These pathways become hypersensitive, facilitating rapid and intense responses to similar stimuli, even if the threat is no longer present. Consequently, triggers can be seemingly innocuous, such as a certain smell, sound, or visual cue, yet they can induce powerful emotional and physiological reactions.
You can be watching what would seem like harmless science fiction but find yourself triggered. I can say with confidence that none of my clients have ever been to deep space, yet what they saw on the screen was “close enough” to what they experienced previously that dropped them into fight, flight, freeze or fawn.
Why Understanding Your Triggers is Important
Firstly, recognizing triggers helps you make sense of your intense reactions and provides validation for your experiences. It promotes self-awareness, allowing you to identify and anticipate potential triggers, which empowers them to develop coping strategies and engage in self-care. In relationships, understanding your triggers means you can tell your spouse or partner and they can be helpful in helping you manage these situations.
Secondly, triggers serve as critical indicators of unresolved trauma. By paying attention to triggers, you can gain insight into the specific aspects of your trauma that require healing and processing. Triggers highlight areas of distress that need therapeutic intervention, enabling you to embark on a path towards recovery.
Furthermore, comprehending triggers facilitates the creation of safe and supportive environments. By recognizing and validating triggers, individuals, communities, and institutions can take steps to minimize exposure to triggering stimuli. This approach fosters a trauma-informed society that values empathy, respect, and sensitivity towards individuals who have experienced trauma.
Healing and Recovery
Addressing triggers within a trauma-informed framework is crucial for effective healing and recovery. Therapeutic modalities, such EMDR or ART, aim to help you process and reframe your traumatic experiences, thus reducing the power of triggers.
Additionally, self-regulation techniques play a vital role in managing triggers. Mindfulness practices, deep breathing exercises, and grounding techniques assist individuals in navigating triggering situations while maintaining emotional balance. Having an agreement about how you will manage triggers to reduce the intensity of fighting is important to staunch the damage to your relationship. See my article on feedback without fighting.
Remember, triggers are not mere reminders of past traumas but rather the brain's response to perceived threats. Understanding triggers is essential for validating experiences, identifying areas of distress, and creating safe environments. By addressing triggers within a trauma-informed framework, individuals can embark on a healing journey that promotes resilience, recovery, and improved quality of life.
If you are in Minnesota, I can help you and your spouse begin to address triggers. Let’s set up a free and confidential consultation to get things moving in a positive direction. I’m in Edina and serve the greater Minneapolis area. You can reach me by phone: 612-230-7171 or email through my contact page. Or you can click on the button below and self-schedule a time to talk by phone or video.