A trigger is some sort of stimulus that brings back painful members associated with trauma. There are many things that can provoke flashbacks, including certain people, places, dates, events, smells, sounds, and many others. Every individual who has gone through trauma will have an individual set of triggers.
Oftentimes, triggers are unavoidable, and flashbacks are induced without warning. For example, a trauma survivor might be invited to a party at a venue that was frequented while the trauma was occurring. The host won’t realize the connection, but you will.
While you might have a general idea of how to avoid your most obvious triggers, it is still possible to be inadvertently triggered by something that has a loose association with what occurred. It’s very difficult to account for all possible scenarios, and we cannot possibly remember every detail of the past, so don’t be hard on yourself. Instead of becoming overly anxious about avoiding all triggers at all costs, it’s best to develop a plan for how to handle them when they arise.
Effective coping strategies for minimizing the negative effects of triggers including practicing mindfulness and deep breathing as well as other relaxation techniques. You can also seek social support and/or the support of a licensed therapist. Journaling and documenting triggers as well as your reaction to each can help you understand what to avoid in the future or how to deal with these in a healthy way.
Meditation can develop your grounding skills. Accessing all five senses, each in turn, and allowing yourself to be still and really identify with each, will enable you to engage more fully with the present and realize you’re no longer in danger. You’re safe in the present moment and you can allow your fears to pass.
It is possible to thrive in the post-trauma state despite the presence of triggers. Self-reflection and self-care will allow you better understand what might affect you unexpectedly and how to effectively cope. If you are having trouble managing these stressors, talk to a professional or someone you can trust. They’re there to help.