Today we have a blog post from one of our Master’s level interns, Katelyn Ramsay, about managing trauma triggers. Katelyn has a passion for helping others and desires for her clients to feel seen, safe, heard, and understood.
Her counseling approach relies on the practice of and use of compassion, growth, support, and empowerment with oneself and one’s relationships. Holding a strong belief that everyone’s journey is unique; Katelyn values the power of the therapeutic relationship. She believes wholeheartedly that all people have potential for growth.
She believes all people and bodies are worthy and valuable. Katelyn feels honored to walk alongside her clients on this journey, not only to heal but also to discover a deeper sense of purpose and self-worth.
Trauma Triggers: How to Recognize Them and Manage Them
Trauma is anything that places our nervous system outside of the ability to cope. Further, there are various forms of trauma and our recovery after trauma(s) is highly dependent on having the experience of a loving witness to our pain. Trauma does not only live in our memories; it lives in our bodies.
One of the most common parts of healing from trauma is managing triggers. A trauma trigger is any experience that activates a past survival response to a traumatic event. These triggers can show up as certain smells, sounds, environments, or even specific words. They may cause sudden waves of anxiety, panic, numbness, or feelings of disconnection from the present moment.
Often, we judge ourselves for these reactions. You might think, “I am overreacting,” or “This should not bother me.” However, triggers are echoes from the past, resurfacing to the present to signal that something does not feel safe even if you may not be able to explain why. They often pull individuals back into the emotions or physical sensations experienced during the original trauma.
Recognizing and understanding your triggers is a key step towards healing. By identifying what provokes strong emotional responses and memories or past traumatic experiences, you begin to manage them more effectively and reduce their impact on your daily life. Here are three practical steps I invite you to follow to support you on this journey.
Pay Attention to Your Body’s Signals
I mentioned earlier that trauma lives in our bodies. More specifically, trauma resides in your nervous system. Physical signs such as a racing heart, shallow breathing, muscle tension, or nausea may indicate a triggered state even before you fully understand what caused it. When this strong emotional or physical reaction occurs, pause and observe what is happening.
I further encourage you to try to notice if there are certain people, places, times of day, or types of interactions that tend to bring up strong emotional reactions. You may consider keeping a journal or notes on your phone to track what was happening before, during, and after these moments. Ask yourself: “What was the setting?”, “What just happened before I felt this way?”, or “What emotions or physical sensations came up?” Instead of criticizing the reaction, I encourage you to remind yourself that your body is trying to protect you based on past experiences. The goal here is to support you and your body in accessing safety in the present moment.
Practice Self-Compassion & Gentle Reassurance
When a trigger surfaces, it can be easy to fall into self-blame or shame. However, healing is not linear, and trigger responses are not signs of weakness. In these moments, I invite you to practice self-compassion. This means giving yourself the same kindness and patience you would give to someone you care about deeply.
Think about what you might say to a friend who is overwhelmed, afraid, or hurting, then apply those words to yourself. This might include phrases like: “It is okay to feel what I am feeling,” and “My reaction makes sense, given what I have been through.” The moments of self-compassion are not only comforting; they are healing. Each time you respond to a trigger with compassion instead of criticism, you are slowly teaching your nervous system that it is safe to rest and safe to be here.
Create a Personalized Coping Strategy
Your body may go into a “fight, flight, or freeze” response when you are triggered. Having a set of grounding techniques to anchor yourself is a powerful tool to practice. Below, you will find simple tools that may be helpful. I encourage you to keep these tools in your pocket and practice using them if you find yourself in a triggering situation.
- The 5-4-3-2-1 Technique: Involves naming 5 things you can see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
- Box Breathing (4-4-4-4): Inhale for 4 seconds, hold your breath for 4, exhale for 4, and then hold again for 4 seconds. Repeat this cycle.
- Touching a Grounding Object: This could be a necklace, hair tie, or textured object that helps orient you back to the present moment.
A resource I highly recommend is Dr. Bessel van der Kolk’s bestselling book, “The Body Keeps the Score.” This book offers one of the most comprehensive and compassionate explanations of how trauma impacts the mind, body, and spirit, and how healing is not only possible but also profoundly transformative.
An affirmation I want to leave you with: “I am allowed to respond to my past with compassion. My body is trying to protect me, and I can help it feel safe again.”
Cheering you on!
Katelyn Ramsay
We hope you found Katelyn’s insights on trauma triggers helpful. If her message resonated with you, this could be the perfect time to take meaningful steps towards your healing and peace. To initiate your work with Katelyn, please feel free to call our office at 615.510.3797 or click here to learn more.
