Dealing with emotional trauma triggers is tough. One minute you’re okay, and the next, something small can set off intense feelings.
It’s brave of you to even think about tackling this stuff head-on. Just trying to figure it all out is a big step. We all have our own battles, and it’s crucial to remember that your feelings are 100% valid and that it’s not only okay, but necessary, to take things one step at a time.
Navigating through the process of understanding and managing emotional trauma triggers is a deeply personal and often challenging journey. These triggers are unique to each individual, often tied to past experiences that have left a profound impact. It’s important to approach this path with a gentle heart and an open mind, recognising the strength it takes to confront and work through these moments.
What it means to be “triggered”
Being “triggered” refers to experiencing a strong emotional or physical reaction to something that reminds you of a past trauma or deeply distressing experience. It’s your body and/or brain hitting a panic button when it comes across something – a sound, a place, an image, even a smell – that brings back the intensity of those past experiences, even if you’re in a completely different and safe situation now.
When you’re triggered, your body might go into a “fight, flight, or freeze” mode, which is its way of trying to protect you from what it perceives as a threat, based on those past experiences.
Emotionally, you might feel sudden waves of anxiety, fear, sadness, or anger. Physically, you might experience symptoms like rapid heartbeat, difficulty breathing, or feeling dizzy or disconnected from your surroundings.
Note: Being triggered is a normal response to abnormal events you’ve experienced, or things you’ve gone through that have been traumatic to you as an individual.
7 ways to deal with emotional trauma triggers
1. Practice mindfulness and grounding techniques
Mindfulness and grounding techniques help bring you to the present moment and reduce the overwhelming feelings associated with past traumas.
- Mindfulness: You can practise mindfulness through meditation, focusing on your breath, or simply being fully engaged in whatever you’re doing.
- Grounding techniques: Techniques can include tactile methods like holding onto a piece of ice or touching various objects around you, listing things you see around you, or even eating something with a strong flavour to help bring your senses to the here and now.
2. Seek professional support
Often, the best way to deal with trauma triggers is to seek help from a professional who understands what you’re going through. Holistic therapists or counsellors trained in trauma can offer you personalised strategies and support.
- Therapy options: Consider therapies that are specifically designed for trauma, such as Holistic Therapy, Equine Therapy, Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), or Dialectical Behavior Therapy (DBT).
- Professional guidance: A professional can also help you understand your triggers, work through the trauma behind them, develop coping strategies tailored to your needs or help you heal them once and for all.
3. Develop a support system
This doesn’t necessarily mean you have to share everything with everyone, but having people who care about you and offer a listening ear or a shoulder to lean on when you need it can make a huge difference.
- Family and friends: Open up to trusted family members or friends about your feelings. Even if they can’t fully understand what you’re going through, their support can be comforting.
- Support groups: Sharing your story and hearing others’ can foster a sense of community and understanding. Often these people will understand you best.
- Online communities: If in-person interactions feel too overwhelming, online forums and communities can also provide support and advice from people who have been through similar experiences.
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4. Set boundaries
Setting boundaries is crucial for protecting your emotional wellbeing. Understanding your limits and making them known, creating a safe space for your healing journey. This may involve:
- Identifying triggers: Start by identifying situations, people, or environments that might trigger you. Develop some awareness of your emotional trauma triggers. Knowing these can help you establish boundaries to protect yourself.
- Communicating your needs: Share your boundaries with those around you in a way that feels safe and respectful. It’s okay to ask for what you need – whether it’s space, understanding, or support.
5. Educate yourself about trauma
Understanding trauma and its impact on your mind and body can be empowering. It can help you make sense of your feelings and reactions, providing a framework for understanding your healing process. Consider:
- Learning about trauma’s effects: Discover how trauma can affect your thoughts, emotions, and physical wellbeing. This knowledge can help you feel less alone and more in control.
- Seeking out resources: There are many books, online resources, and workshops available that can offer valuable insights and strategies for coping.
6. Consider medication
For some, medication can be a helpful component of managing the symptoms of trauma, such as anxiety or depression, which can intensify when triggered. It’s not for everyone, but it’s worth considering as part of a holistic approach. Always consult with a healthcare professional to explore this option safely.
7. Be patient and compassionate with yourself
Healing from trauma is a process that takes time and self-compassion. Being patient and kind to yourself is crucial, as self-criticism can be a trigger in itself.
- Self-care: Treat yourself with the same kindness you would offer a friend in distress. Remember, healing is not linear. It’s okay to have setbacks.
- Celebrate small wins: Acknowledge and celebrate your progress, no matter how small it seems. Each step forward is a victory in your journey to healing.
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You don’t have to process your trauma alone
The journey through trauma can often feel isolating, a path shrouded in the thick fog of confusion, fear, and overwhelming emotions. Yet, amidst this seemingly solitary expedition, keep in mind that you don’t have to navigate these turbulent waters alone.
The weight of trauma – heavy and burdensome – isn’t meant to be carried on a single pair of shoulders.
Around you, there exists a constellation of support – friends, family, mental health professionals, and community groups – all ready to provide the strength and guidance you might find yourself seeking.
Supportive communities and holistic approaches to healing, like those offered by the Highlands Centre for Healing, can provide a nurturing environment to explore and process your experiences. With the aid of a holistic therapist and the opportunity to partake in wellness retreats, you can engage in a healing process that considers all aspects of your being – mind, body, and spirit.
We’re just here when you’re ready to gently unpack and process your trauma.
About the Highlands Centre for Healing
We offer holistic wellbeing for mind, body and soul bringing together a range of alternative, complementary wellbeing practices united by one single intention – to help you heal and find wellness. Join us for community or corporate group programs, workshops and retreats, or private equine therapy experiences.
