Welcome back! Last week, we dove into the science behind trauma and its effects on the brain and body. This week, we’ll explore what it means to be triggered, the different forms triggers can take, and how recognizing and understanding these responses can be the first step in managing them effectively.
I’m Monica Bergnes, a trauma therapist based in New York City. My goal is to provide you with practical tools and a friendly, down-to-earth approach to understanding and overcoming trauma. In this series, “You Make Sense: A Practical Guide to Understanding and Overcoming Trauma,” we’ll journey together through the complexities of trauma and healing.
The Mechanism Behind Triggers
When we perceive a threat, our nervous system makes a split-second determination about which defense response to deploy—fight, flight, freeze, submit, or attach/cry. This process isn’t a conscious decision but an almost automatic response based on a rapid calculation by our nervous system to determine which response has the best likelihood of ensuring our survival.
If you survive the threat, your brain, body, and nervous system register that it “chose correctly.” Consequently, if you encounter a similar threat or a reminder of the threat in the future, you will likely respond automatically with the same defense response. This is what it means to be triggered: your body perceives a threat based on a past experience and deploys the response it feels is most likely to keep you safe.
Recognizing Triggers
Triggers can be external, such as specific places, people, or smells, or internal, such as particular thoughts, emotions, or bodily sensations. Recognizing what triggers you is a crucial step in managing your responses.
External Triggers:
Places: Certain locations, such as where the trauma occurred, can trigger a response.
People: Specific individuals or types of people who remind you of the trauma.
Smells: Scents that are associated with the traumatic event.
Internal Triggers:
Thoughts: Memories or intrusive thoughts related to the trauma.
Emotions: Intense feelings like fear, anger, or sadness that are reminiscent of the trauma.
Bodily Sensations: Physical feelings like pain or tension that were present during the traumatic event.
Why Triggers Make Sense
Imagine you get food poisoning from eating a certain dish. The next time you see that food, you might feel queasy. The memory is so strong that even hearing someone mention it or reading it on a menu can make you feel ill. Your body holds on to these reminders of dangerous situations to help you avoid them. This is a survival mechanism.
Similarly, think about smelling smoke. When we smell smoke, our brain triggers an alarm, urging us to react swiftly – whether it means taking a cake out of the oven or calling the fire department and evacuating. This reaction is designed to keep us safe. When triggers are everywhere and attached to all kinds of ordinary things and experiences, we need help noticing when it’s happening, grounding ourselves, and making a decision on how to respond from our wise self.
What Happens to the Brain and Body When Triggered
When you’re triggered, your brain’s amygdala – the part responsible for processing emotions – goes into overdrive, signaling that you’re in danger. This activates your fight-or-flight response, leading to a surge of adrenaline and other stress hormones. Your heart rate increases, your muscles tense up, and your body gets ready to either confront the threat or run away from it.
Your prefrontal cortex, the part of your brain that handles reasoning and decision-making, takes a back seat during this process. This is why it can be challenging to think clearly or rationally when you’re triggered. Understanding this physiological response is crucial because it explains why our reactions can sometimes seem disproportionate to the triggering event.
Recognizing the Signs of Being Triggered
Recognizing the signs of being triggered can help you intervene early and use coping strategies to manage your response.
Emotional Signs:
Sudden and intense emotions such as fear, anger, sadness, or panic.
Feelings of being overwhelmed or out of control.
Physical Signs:
Increased heart rate, sweating, or shortness of breath.
Muscle tension or feeling physically agitated.
Behavioral Signs:
Urge to escape or avoid the situation.
Reactions such as crying, yelling, or withdrawing.
Paying Attention to Your Body
Your body often gives you signals when you’re triggered. Becoming aware of these physical signs can help you recognize when you’re being triggered.
Body Awareness: Regularly checking in with your body can help you become more attuned to your physical responses. Notice any areas of tension or discomfort, and pay attention to how your body reacts in different situations.
Mindfulness Practices: Engaging in mindfulness practices can help you become more aware of your body’s signals. This can include practices like body scans, deep breathing, or progressive muscle relaxation. Mindfulness helps you stay present and can reduce the intensity of your responses to triggers.
Reflection Questions
What are some of your common triggers? Identify specific situations, people, or sensations that tend to trigger a response.
How does your body signal that you are being triggered? Pay attention to the physical signs and symptoms you experience.
What mindfulness or grounding techniques help you feel safe? Consider how you can incorporate these practices into your daily routine.
Work with Me
Learning to identify and manage your triggers is a crucial step in your healing journey. If you’re looking for personalized guidance and live in New York, New Jersey, or Connecticut, consider working with me. Together, we can develop strategies to help you understand and manage your triggers more effectively, allowing you to live a more balanced and peaceful life. Reach out to schedule a session and start taking control of your triggers.
What to Expect Next Week
Next week, we’ll explore practical tools for recognizing and managing triggers. This will provide further insight into managing your reactions effectively.
Thank you for being here and for taking this important step. Remember, healing is a journey, and you know the way. Trust yourself.
Warmly,
Monica
Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship
Week 3: Understanding Triggers – What It Means to Be Triggered
Welcome back! Last week, we dove into the science behind trauma and its effects on the brain and body. This week, we’ll explore what it means to be triggered, the different forms triggers can take, and how recognizing and understanding these responses can be the first step in managing them effectively.
I’m Monica Bergnes, a trauma therapist based in New York City. My goal is to provide you with practical tools and a friendly, down-to-earth approach to understanding and overcoming trauma. In this series, “You Make Sense: A Practical Guide to Understanding and Overcoming Trauma,” we’ll journey together through the complexities of trauma and healing.
The Mechanism Behind Triggers
When we perceive a threat, our nervous system makes a split-second determination about which defense response to deploy—fight, flight, freeze, submit, or attach/cry. This process isn’t a conscious decision but an almost automatic response based on a rapid calculation by our nervous system to determine which response has the best likelihood of ensuring our survival.
If you survive the threat, your brain, body, and nervous system register that it “chose correctly.” Consequently, if you encounter a similar threat or a reminder of the threat in the future, you will likely respond automatically with the same defense response. This is what it means to be triggered: your body perceives a threat based on a past experience and deploys the response it feels is most likely to keep you safe.
Recognizing Triggers
Triggers can be external, such as specific places, people, or smells, or internal, such as particular thoughts, emotions, or bodily sensations. Recognizing what triggers you is a crucial step in managing your responses.
External Triggers:
Places: Certain locations, such as where the trauma occurred, can trigger a response.
People: Specific individuals or types of people who remind you of the trauma.
Smells: Scents that are associated with the traumatic event.
Internal Triggers:
Thoughts: Memories or intrusive thoughts related to the trauma.
Emotions: Intense feelings like fear, anger, or sadness that are reminiscent of the trauma.
Bodily Sensations: Physical feelings like pain or tension that were present during the traumatic event.
Why Triggers Make Sense
Imagine you get food poisoning from eating a certain dish. The next time you see that food, you might feel queasy. The memory is so strong that even hearing someone mention it or reading it on a menu can make you feel ill. Your body holds on to these reminders of dangerous situations to help you avoid them. This is a survival mechanism.
Similarly, think about smelling smoke. When we smell smoke, our brain triggers an alarm, urging us to react swiftly – whether it means taking a cake out of the oven or calling the fire department and evacuating. This reaction is designed to keep us safe. When triggers are everywhere and attached to all kinds of ordinary things and experiences, we need help noticing when it’s happening, grounding ourselves, and making a decision on how to respond from our wise self.
What Happens to the Brain and Body When Triggered
When you’re triggered, your brain’s amygdala – the part responsible for processing emotions – goes into overdrive, signaling that you’re in danger. This activates your fight-or-flight response, leading to a surge of adrenaline and other stress hormones. Your heart rate increases, your muscles tense up, and your body gets ready to either confront the threat or run away from it.
Your prefrontal cortex, the part of your brain that handles reasoning and decision-making, takes a back seat during this process. This is why it can be challenging to think clearly or rationally when you’re triggered. Understanding this physiological response is crucial because it explains why our reactions can sometimes seem disproportionate to the triggering event.
Recognizing the Signs of Being Triggered
Recognizing the signs of being triggered can help you intervene early and use coping strategies to manage your response.
Emotional Signs:
Sudden and intense emotions such as fear, anger, sadness, or panic.
Feelings of being overwhelmed or out of control.
Physical Signs:
Increased heart rate, sweating, or shortness of breath.
Muscle tension or feeling physically agitated.
Behavioral Signs:
Urge to escape or avoid the situation.
Reactions such as crying, yelling, or withdrawing.
Paying Attention to Your Body
Your body often gives you signals when you’re triggered. Becoming aware of these physical signs can help you recognize when you’re being triggered.
Body Awareness: Regularly checking in with your body can help you become more attuned to your physical responses. Notice any areas of tension or discomfort, and pay attention to how your body reacts in different situations.
Mindfulness Practices: Engaging in mindfulness practices can help you become more aware of your body’s signals. This can include practices like body scans, deep breathing, or progressive muscle relaxation. Mindfulness helps you stay present and can reduce the intensity of your responses to triggers.
Reflection Questions
What are some of your common triggers? Identify specific situations, people, or sensations that tend to trigger a response.
How does your body signal that you are being triggered? Pay attention to the physical signs and symptoms you experience.
What mindfulness or grounding techniques help you feel safe? Consider how you can incorporate these practices into your daily routine.
Work with Me
Learning to identify and manage your triggers is a crucial step in your healing journey. If you’re looking for personalized guidance and trauma therapy and live in New York, New Jersey, or Connecticut, consider working with me. Together, we can develop strategies to help you understand and manage your triggers more effectively, allowing you to live a more balanced and peaceful life. Reach out to schedule a session and start taking control of your triggers.
What to Expect Next Week
Next week, we’ll explore practical tools for recognizing and managing triggers. This will provide further insight into managing your reactions effectively.
Thank you for being here and for taking this important step. Remember, healing is a journey, and you know the way. Trust yourself.
Warmly,
Monica
Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship
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