am i triggered or am i uncomfortable?

All people have emotional triggers. Sometimes, we walk into, or are thrown into, experiences that can make us feel off (upset, angry, sad, frustrated, confused, embarrassed, panicked, or anxious). Triggers are the stimuli (events, situations, people, or things) that can push us into having strong emotional reactions. Triggers can be any type of sensory reminder like sounds, sights, smells, physical sensations, or they can be recurring dates and times (birthdays, anniversaries, holidays).

The word “triggered” is used plenty socially and online. We see it everywhere! But what does it really mean? It is not discomfort, being offended, or being insulted. It is being deeply emotionally reactive to a traumatic event, negative memory, fear/threat, stressful situation, loss or grief, a major change, or a mental health condition. 

Some (definitely not all) common triggers include:

• Loud noises and bright lights 

• Holidays, anniversaries, birthdays 

• Deaths or relationships ending

• Harassment

• Arguments and conflicts

How Do Triggers Appear?

Our 5 senses play a part in forming our memories throughout life. When traumatic events happen, our senses are there to absorb information. Our brain relates specific stimuli with specific memories (positive, neutral, or negative), so when we experience things using our sight, hearing, smell, taste, or touch; or when we see a date on the calendar, we can be transported back to a time in which we experienced the event.

For example, you smell the perfume that your grandmother wore and it brings up pleasant memories of your childhood. Or, you see the street sign from your childhood home and it brings up horrible memories of your parents fighting. 

We might be triggered if we are feeling or experiencing:

• The sudden onset of anxiety, panic, anger, sadness, fear, or overwhelm

• Out of control

• Flashbacks 

• Intrusive thoughts

• Abandonment or helplessness

• Physical symptoms like nausea, rapid heart rate, rapid shallow breathing, shakiness, dizziness 

I’m Triggered, Now What?

Take deep slow breaths in a safe place. You may want to practice safety affirmations like “I am safe”, or “That was then, this is now”.

We can be really hard on ourselves, especially in times where it seems like our mind and body just aren’t cooperating or doing what you need it to do. Just like how we practice compassion with others, we can practice compassion to ourselves by using the 3 components of self-compassion: self-kindness, acknowledging common humanity, and using mindfulness.

g: Mindfulness meditation is a helpful way to reduce unwanted symptoms of anxiety, stress, and depression. Start by getting in a comfortable position and setting aside a specified amount of time. Starting with 5 minutes is plenty! Focus on your breathing (slow and deep belly breathing, in through your nose and out through your mouth). Notice your thoughts as they come up but don’t stop with them. Get comfortable being an observer, without judgment. Don’t try to change them, just note them.

Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. 

Taking a minute to talk about and/or process what happened can give us clarity. Please make sure your helper is a safe person and has the capacity to offer support. Consider talking to:

• A licensed therapist

• A regulated health professional

• A friend

• A family member

• Someone from your community

• A helpline or community resource

  • 988 (Suicide Crisis Helpline)

  • 1-807-346-8282 (Crisis Response Services)

  • Text SUPPORT to 258258 (Distress and Crisis Ontario)

  • 1-800-273-8255 (Veterans Crisis Line)

  • 647-694-4275 (LGBT Youth Line)

If you or someone else is in crisis or require medical attention, please call 911 or visit your closest emergency department.