To Trigger or Not to Trigger
Written By: Ream Moharam
Triggers are instances of having emotional reactions, which can be quite intense. Triggers could be brought by memories of a traumatic experience that elicit overwhelming feelings. People can also be triggered by smells, noises, phrases, sounds, etc. You can also develop triggers by witnessing someone experience a traumatic event. Triggers are not a one-size-fits-all; rather, they show up in various forms. Let’s dive into the science behind triggers.
When you are triggered by any stimuli, your sympathetic nervous system SNS, (i.e., fight or flight) is activated. This is your body believing you are in danger and trying to protect itself from any threats. The stress/stimuli that activate the sympathetic nervous system can lead to a variety of symptoms. For example, rapid heart rate, hot/cold flashes, sweating, trembling, shortness of breath, etc. The brain sends a message to the hypothalamus, which activates our stress response (SNS), which then causes the brain to release the hormones cortisol and adrenaline. This entire process is a normal physiological response to any perceived threat. However, having this cycle repeated and prolonged is when it would be a cause of concern. This is where the parasympathetic nervous system PNS comes into play.
The parasympathetic nervous system neutralizes the effects of the sympathetic nervous system. It is the rest/calm state of our body. The symptoms mentioned above (or panic attack) start to fade away, and the body starts to enter a relaxed state (normal heart rate and body temperature, stabilized breathing, shakiness goes away, etc.). Thus, the body is returned to a state of relaxation or its normal condition. After a traumatic event, it could be difficult to help your body get out of the SNS and enter the PNS. Here are a few self-regulation techniques that could help:
1. Identify Your Triggers
Identify your triggers by observing your reactions, thoughts, feelings, and physical symptoms. Being aware of your mind and body is a strong tool to have.
2. Avoid Avoiding triggers
As confusing as this may sound, numbing feelings, hiding, or even dissociating are not long-term solutions. We do not want triggers to take control and dictate our behavior, nor do we want to welcome triggers with open arms without any solutions. Rather, we encourage learning more about how to respond to triggers. We don't want to avoid, but we want to find long-term, realistic solutions to better manage them.
3. Regulation techniques
Deep breathing: breathe in for 4 seconds, hold for 4, and exhale for 6
5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you can taste (if possible)
Physical movements like stretches, walking, temperature change (putting an ice pack on the back of your neck or putting hands in cold water/taking a shower)
Change your environment if possible, go out and see nature, touch grass, trees, and plants
Arts and crafts like knitting, painting, and drawing
Activating the vagus nerve, which lets your body know that you are safe, such as putting your tongue on the roof of your mouth, humming, or singing
Activating the vestibular system, which connects sensory processing and motor control, like going down a squiggly slide or balancing while walking on a curb
*Disclaimer: Please consult with your physician if you experience physical symptoms (shortness of breath, chest pain, fast heart rate, pain in arms, etc.) that do not fade away. Symptoms brought by the body’s stress response are expected to calm down and return to their normal state. However, if such symptoms only increase with time, it could be a medical emergency. It is always recommended and encouraged to check in first with your primary care physician to rule out any health conditions.
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy. We offer in-person and online remote therapy sessions. Contact us today to change the way you feel.