What Does It Mean to Be 'Triggered'

Triggers refer to the experience of having an emotional reaction to a disturbing topic (such as violence or the mention of suicide) in the media or a social setting. However, there is a difference between being triggered and being uncomfortable.

"Being triggered means that you experience a strong negative emotional reaction in response to a current situation that is disturbing to you in some way. For individuals with a history of trauma or abuse, triggers are often stimuli that bring up involuntary memories of their traumatic past experiences," says Amy Mezulis, PhD, the co-founder and chief clinical officer of Joon.

Feeling triggered isn't just about something rubbing you the wrong way. For someone with a history of trauma, being around anything that reminds them of a traumatic experience can make them feel like they're experiencing the trauma all over again.

However, Mezulis notes that even people without a history of trauma can be triggered when something elicits a strong emotional reaction.

Some people cope with stressful events more easily than others; consider the impact such events might have on people with mental illnesses.

Mental Health Conditions Affected by Triggers

Though commonly used to refer to the experiences of people with post-traumatic stress disorder (PTSD), the term "trigger" can also be used in the context of other mental health illnesses. This includes substance use disorders, eating disorders, and anxiety.

"A trigger can be an issue that activates or aggravates existing symptoms of an existing mental health condition," John McGeehan, LCSW, CADC, founder and CEO at The Dorm, which offers intensive trauma therapy for young adults. "An example might be a person with a substance use disorder who finds walking by a bar or smelling alcohol prompts cravings and thoughts of drinking," he explains.

In these cases, a trigger is anything that prompts an increase in or return of symptoms. The experience might cause returned cravings and even relapse.

Types of Triggers

Triggers vary widely from person to person and can be internal or external. Following are examples of events that might be considered triggers.

Internal Triggers

An internal trigger comes from within the person. It can be a memory, a physical sensation, or an emotion.

For example, if you're exercising and your heart starts pounding, the sensation might remind you of a time you were running from an abusive partner. Other common internal triggers include:

• Anger
• Anxiety
• Feeling overwhelmed, vulnerable, abandoned, or out of control
• Loneliness
• Muscle tension
• Memories tied to a traumatic event
• Pain
• Sadness

External Triggers

External triggers come from the person's environment. They can be a person, place, or a specific situation. What may be a normal, everyday situation or minor inconvenience for some may be triggering to someone living with mental illness.

For example, a person living with trauma may be triggered by:

• A movie, television show, or news article that reminds them of the experience
• A person connected to the experience
• Arguing with a friend, spouse, or partner
• A specific time of day
• Certain sounds that remind them of the experience
• Changes to relationships or ending a relationship
• Significant dates such as holidays or anniversaries
• Going to a specific location that reminds them of the experience
• Smells associated with the experience, such as smoke

How Triggers Are Formed

Mental health professionals don't yet know precisely how triggers form. Some researchers believe that the brain stores memories from a traumatic event differently from memories of a non-traumatic event.

When triggered, the brain might interpret past traumatic events as current. This causes the body to experience symptoms as it did in response to the original trauma (such as the fight-or-flight response).

A trigger can cause an emotional reaction before a person realizes why they have become upset. Often, triggers have a strong sensory connection (a sight, sound, taste, or smell) or are linked in some way to a deeply ingrained habit. For example, a person recovering from alcohol use disorder might associate a particular activity with drinking.

Risk Factors

Certain factors can increase a person's risk of developing a trigger. McGeehan explains that some of these factors can include:

• The period of emotional development when the trauma occurred
• The duration and intensity of the traumatic experience
• The characteristics of the event, including how extreme it was 
• Being psychologically, physically, or emotionally harmed
• Individual characteristics, including personality traits and sociocultural history
• Emotions experienced during and after the trauma, including fear, hopelessness, and shame
• How much social support the person has before, during, and after the trauma

"Certain underlying mental health conditions, including substance use disorder, depression, and anxiety, might make someone more prone to experiencing more severe reactions to triggers," McGeehan says.

Are Trigger Warnings Helpful?

Whether trigger warnings are helpful or harmful is a subject of debate. This question is particularly relevant in college classrooms. Some use trigger warnings to give students time to physically or mentally prepare for potentially distressing subject matter, such as physical or sexual violence. Trigger warnings are used in other settings, too, such as in the media.

Advantages

Proponents of trigger warnings say they give a person a chance to prepare for the potential trigger or even avoid it. Given that a trigger tends to be more distressing if it comes as surprise, a warning can help someone with PTSD or other mental health condition feel safe.

Another potential benefit is that these warnings can help improve individual empowerment, allowing people to make informed choices about how they engage with information.

Disadvantages

Others say trigger warnings can reinforce avoidance behaviors, which might only exacerbate PTSD in the long term. Instead, they argue that the emotions that arise from triggers should be appropriately dealt with in therapy, particularly if the feelings and resulting behaviors interfere with daily life.

These warnings also might cause confusion about the true meaning of being triggered, potentially contributing to a negative and harmful perception that people with post-traumatic stress disorder (PTSD) or other conditions are fragile and overly sensitive.

How to Cope With Triggers

Sometimes, trying to avoid a triggering situation is reasonable. However, if avoidance hinders your ability to function, you should seek help.

Learning to cope with triggers you can't anticipate or avoid requires emotional processing, which is most often aided by therapy. The following are a few effective, healthy coping strategies for lessening the impact of triggers:

• Calling on your social support
• Deep breathing
• Exercising
• Expressive writing
• Keeping a journal
• Mindfulness meditation

McGeehan points to a 2013 review of more than 200 studies that found mindfulness-based therapy effectively reduces anxiety, depression, and stress.

Empower yourself by preparing to cope with triggers. Learn to recognize physical signs of reacting to a trigger, such as changes in your breathing, so that you can employ strategies to calm yourself and shift your emotional state. Your goal should be to detach yourself from the trigger, recenter, and focus on your coping strategy.

Individual coping skills are important, but McGeehan says that social and community support are also critical 

How to Get Help

"You know that a trigger is something you want to address with professional support when you start to avoid certain situations and your daily life is negatively impacted by everyday stimuli. If you are self-isolating because you don't want to risk coming across the triggers of everyday social dynamics, sounds, scents, or other stimuli, it may be time to seek professional help" McGeehan explains.

If you have not been formally diagnosed with an anxiety disorder, a healthcare provider can assess your symptoms and determine the best treatment options for your particular situation.

"Therapies such as cognitive-behavioral therapy, dialectical behavior therapy, and trauma-focused therapies such as exposure therapy are highly effective in helping people learn to cope with triggers," Mezulis explains.