Your Trauma is Triggered – Now What?

We’ve all experienced trauma at some point in our lives.  Whether your trauma is spelled with a lower case or capital t, it’s still trauma.  And unless, or until, you process that trauma, it embeds itself in your body, becoming a part of your physical as well as mental and emotional being.

If you only read one paragraph in this post, let it be this one.  Trauma is not something you can power your way through.  You need to work through it in a space that feels safe physically, mentally, and emotionally.  Continuing to put yourself into a triggering situation as an opportunity to “learn a lesson” or “grow” is only going to create more trauma.  And that trauma will pile on top of the original trauma.  You might eventually become numb enough that you don’t react to the trigger, but all that additional trauma will be embedded in your body along with the original trauma waiting to be triggered and released later on.

What is trauma

Psychology Today defines trauma as “a deeply disturbing event that infringes upon an individual’s sense of control and may reduce their capacity to integrate the situation or circumstances into their current reality.”

Big T Trauma is those events that we typically think of as traumatic.  Life or death situations.  Circumstances that either actually cause physical harm, or make you believe your physical safety is at risk.

Little t trauma is anything that makes you call into question your understanding of who you are and your place in the world.  These can be situations like losing a job, ending a relationship, or becoming an empty nester.  They may even something we would normally think of as joyful like retirement or graduating from college.

Read more about trauma and the difference between little t and big T trauma.

What triggers trauma

Sometimes we can go months or years without thinking about a particular trauma.  And then we have an experience, a smell, a turn of phrase, the tone of someone’s voice, a visit to a certain place, the way someone touches or approaches you.  And suddenly that trauma comes flooding back to you, triggering your sympathetic nervous system to engage in a fight, flight, or freeze response.  

Because trauma is embedded in the body, it can also be triggered by body or energy work including massage, yoga class, or anything else that pushes or stretches your body in ways it might not experience on a daily basis.

How do I know my trauma’s been triggered?

This will be different for each person, and for each trauma.  Here are just a few examples of the way a triggered trauma may present itself:

• Flashbacks (through one, some, or all of your senses) to a previous trauma.  Feeling like you are back living that trauma over again.
• Sudden bubbling up of intense anxiety or fear you can’t find a reason for.
• Physical reactions – sudden nausea, tears, urge to scream or cry out for help, or feeling like your skin is crawling, again without a clear reason.
• Disproportionate reaction to something someone just said or did.  (This may also be something totally different – a breaking point if you have weak boundaries and have been pushed too far – learn more about boundaries here).

You might find yourself reacting in one or more of these ways, or in a manner that’s totally different.  The key here is that it will usually feel really yucky, uncomfortable, and unsafe.

First step after being triggered – get somewhere you feel safe

I can’t stress this enough.  Usually, you can’t prevent yourself from being triggered (often we don’t know what will trigger us until it happens), the important part is what you do next.  Unless you’re in a safe space with a trained professional who is helping you work through your trauma, you need to remove yourself from the triggering situation ASAP.

When you’re triggered, it’s critical that you advocate for yourself.  

If you are triggered during yoga class or during a body or energy work session, the practitioner you’re working with should stop any physical contact and respond respectfully the moment you tell them you have been triggered.  They will most likely have encountered it many times in their training and in working with clients.  They will not take it personally, and they understand it’s a function of the way trauma embeds in the body.  If they do take offense, please know they’re not the right person for you to be working with regardless of whether or not they trigger your past trauma.

It’s important that you feel empowered to remove yourself from any situation that feels unsafe.  I know it can often be a struggle to find the words to let someone know you’re being triggered.  You don’t have to go into detail, you can say something as simple as: “What just happened/what you just said triggered an old trauma for me.  I need to remove myself from this situation right now.”  If this is a friend, spouse, or family member, you might add: “Once I’ve had a chance to process this, I’d like to return to this conversation.”

Second Step – Moving from Fight, Flight or Freeze to Rest and Digest

Depending on the situation, there may be someone with you who is able to hold safe space for you while you move from a sympathetic nervous system response to a parasympathetic one. 

However, regardless of that person’s training or qualifications, if you don’t feel safe with them, then go back to Step One and remove yourself from the situation!

If you’re triggered and there isn’t someone with you who can help, you’ll need to find a way to hold that safe space for yourself.  This usually means getting to a place where you feel physically safe, and then using your self-care tools to help you shift from fight, flight, or freeze into rest and digest.

One simple tool to help you begin this transition is taking audible exhales.  You can learn more about this breathwork technique and why it works here.

Reaching into your self-care toolbox is a great way to transition from the sympathetic nervous system to the parasympathetic nervous system.  You can learn all about self-care and identify tools that will work for you using my free Self-Care Toolkit.  

And check out this post for even more ideas on how to shift back into rest and digest.  

Third Step – Processing your trauma

Consider seeking professional help.  I’m a blogger, a coach, and a yoga teacher, not a psychiatrist or a psychologist.  What I share with you comes from my research and life experience.  There are tips I can provide that have worked for me. However, trauma (big or little t) can have an incredibly detrimental impact on your life. 

If you have experienced ANY trauma, big or little t, and feel stuck, depressed, despair, or unable to move past it on your own, I urge you to seek professional help.  

To help supplement and support work you’re doing with a professional, or if you feel like you can safely process your trauma on your own, here are a few tools and techniques I use to release my own trauma.  

Take time to journal, meditate, go to a yoga class or for a walk.  Spend time in nature or anywhere you feel exceedingly safe and nurtured.  Engage in any activity which helps you with self-reflection as you seek to process the trauma, rebuild your sense of self, and find your place in your new reality. 

Your trauma isn’t your fault. . .

Your trauma isn’t your fault, but learning how to take care of, and advocate for, yourself is your responsibility.  Once you realize your trauma has been triggered, start advocating for yourself, identify and connect with the supports you need, and take the time to heal.

Need help finding your voice or building a self-care routine that provides you with the reserves you need to process through any trauma that might surface in your life?  Schedule a no-cost Discovery Session with me today to get started and learn more about my private coaching program.