Trauma Triggers and How to Deal With Them

Trauma triggers are events, people, or places that remind us of a previous traumatic experience. They can cause us to feel overwhelmed, anxious, and even lead to flashbacks. However, there are ways to deal with trauma triggers. This blog will provide tips on how to cope with triggers and reduce their impact.

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A trauma trigger is anything — a person, place, thing, or situation — that brings back memories of a traumatic event. These triggers can be physical, like the sound of a car backfiring, or they can be emotional, like feeling ignored orbelittled. Trauma triggers can also be mental, like thinking about the past or seeing something that reminds you of what happened.

For people who have experienced trauma, these triggers can cause a range of reactions. Some people may feel nervous or uneasy. Others may feel angry or agitated. Some may even experience a full-blown panic attack.

If you have experienced trauma, it is important to understand your triggers and how to deal with them. This can help you avoid situations that may be too difficult to handle and allow you to better manage your reactions when you are faced with a trigger.

There are a few different ways that you can deal with trauma triggers:

1) Avoidance: This is when you try to avoid anything that might trigger a memory of the traumatic event. This may mean avoiding certain places, people, or activities. For example, if you were in a car accident, you may avoid driving or getting in a car with someone else.
2) numbing: This is when you try to numb yourself emotionally so that you don’t feel the pain of the trauma. This may mean drinking alcohol, using drugs, overeating, or engaging in other risky behaviors.
3) Acknowledgment: This is when you face your triggers head-on and allow yourself to feel the pain of the trauma. This may mean talking about what happened with a therapist or counselor, writing about it in a journal, or talking to others who have experienced similar traumas.
4) Coping mechanisms: This is when you develop positive coping mechanisms to deal with your triggers. This may mean exercise, meditation, yoga, deep breathing exercises, or any other activity that helps you relax and de-stress.

No matter what method you choose to deal with your trauma triggers, it is important to remember that you are not alone and there is help available if you need it

What is a trauma trigger?

A trauma trigger is anything — a place, a smell, a sound, a touch, or even a thought — that reminds you of the traumatic event and causes you to feel intense fear, helplessness, or horror. For people who have experienced sexual assault or other forms of violence, triggers can be very anything associated with the original event, such as:

-The sound of someone breaking into a home
-A dark alley
-The way someone stands behind them in line
-Being touched on the arm
-A certain type of clothing
-The mention of sexual activity
-Jokes about rape or assault

Types of trauma triggers

There are four main types of trauma triggers: internal, external, negative and positive.

Internal triggers are memories or thoughts that remind you of your trauma. For example, a smell might remind you of a time when you were sexually assaulted. Or, you might hear a song on the radio that reminds you of a loved one who died in a car accident.

External triggers are things in the environment that remind you of your trauma. For example, if you were in a car accident, you might be triggered by the sound of car horn honking. Or, if you were sexually abused as a child, you might be triggered by the sight of an older man.

Negative triggers are things that make you feel bad about yourself or make you feel like your life is in danger. For example, if you’re triggered by the sight of an older man, this might make you feel like all men are dangerous and that you’re not safe around them.

Positive triggers are things that make you feel good about yourself or make you feel like your life is going well. For example, if hearing a particular song makes you feel happy and optimistic about the future, this would be considered a positive trigger.

Not all triggers will affect everyone in the same way. It’s important to remember that just because something is a trigger for one person doesn’t mean it will be a trigger for another person.

How to deal with trauma triggers

Trauma triggers are events, thoughts, or emotions that can bring back memories of a traumatic experience. These triggers can cause a person to feel overwhelmed, panicked, or even dissociate. It is important to know how to deal with trauma triggers so that you can avoid being overwhelmed by them. Here are some tips for dealing with trauma triggers.


Most people who have experienced trauma will have triggers that can cause them to feel distress. It is important to be aware of your triggers and have a plan for how to deal with them when they do occur.

There are two main ways to deal with triggers: avoidance and exposure. Avoidance is when you try to avoid anything that might trigger you. This can be helpful in the short-term, but it can also make it harder to cope in the long-term. Exposure is when you deliberately expose yourself to your triggers in a controlled and safe way. This can help you to eventually overcome your fear of them.

Which approach you take will depend on what works best for you. Some people find that a combination of both avoidance and exposure works best for them. If you are not sure how to deal with your triggers, it is important to seek professional help.

Exposure therapy

Exposure therapy is a type of cognitive behavioral therapy that involves gradually exposing a person to the thing they’re afraid of. The goal is to help them deal with their anxiety in a healthy way and eventually overcome their fear.

Exposure therapy can be done in different ways, but one common method is called “flooding.” This involves exposing the person to their fear all at once, for a prolonged period of time. It can be an intense experience, but it’s often effective in helping people overcome their fears.

If you think exposure therapy might be right for you, talk to your doctor or a mental health professional. They can help you find a qualified therapist and figure out if this type of therapy is right for you.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is a form of psychological treatment that helps people change the way they think and behave. It is commonly used to treat a wide range of issues, including anxiety and depression. CBT can be used to help people learn how to deal with trauma triggers in a healthy way.

Trauma triggers are any type of cue or stimulus that can cause a person to relive a traumatic experience. These triggers can be external, such as seeing someone who resembles the perpetrator of the trauma, or internal, such as experiencing intense emotions or physical sensations. CBT can help people identify their triggers and develop healthy coping mechanisms for dealing with them.

There are several different techniques that are used in CBT, but one of the most common is exposure therapy. This involves gradually exposing the person to their trigger in a safe and controlled environment, while also teaching them healthy coping strategies. For example, someone who is triggered by thoughts of the trauma may be asked to start by thinking about the trauma for a few minutes each day. Over time, they would increase the amount of time they think about the trauma until they are able to do so without feeling overwhelmed.

If you are struggling with trauma triggers, CBT may be able to help you learn how to cope in a healthy way. Talk to your mental health professional about whether this type of therapy could be right for you.


In conclusion, we have discussed what trauma is and how it can lead to triggers. We have also looked at some ways to deal with these triggers when they occur. It is important to remember that everyone deals with trauma and its aftermath in different ways. If you find yourself struggling to cope, do not hesitate to seek professional help.

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