Distinguishing Trauma Responses From Everyday Emotions

In recent years, the term 'triggered' has become ubiquitous in online and social media discourse, often used to describe individuals who react strongly or emotionally to various situations. However, the original meaning of 'being triggered' had a specific psychological context, referring to the experiences of individuals who had faced trauma.

This article explores the distinction between 'a trigger' and 'being triggered,' shedding light on how the term has evolved and its significance in the realm of mental health. Understanding the nuanced differences between these two uses, helps us appreciate the complexities of trauma, emotional reactions, and the importance of accurate terminology.

Table of Contents | Jump Ahead

A “Trigger” vs “Being Triggered

Internal vs External Triggers

Caution: This May Not Impact Everyone

Developing Triggers During the Traumatization Process

Triggers as an Indicator and Diagnostic Tool

A “Trigger” vs “Being Triggered

The term “triggered” frequently appears in online and social media contexts to describe individuals who suddenly become overwhelmed by emotions or upset about certain things. Some of my clients use it in this manner to convey their current emotional state. While this usage may be valid, it deviates from its original psychological context.

“Being triggered” originally described the experiences of individuals who had endured trauma. It refers to a specific set of emotional and physiological responses that get activated when one confronts or encounters a “trigger,” connecting them with their past traumatic experiences. These triggers specifically activate emotions connected to memories of one's personal distressing and threatening encounters, not necessarily the traumatic experiences of others or disturbing topics in general.

To illustrate, imagine watching a distressing scene in a movie, such as a rape scene. If you haven't personally experienced rape or witnessed it in your life, even if you feel upset, disgusted, and distressed, you may not be considered "triggered." Being truly "triggered" is a response reserved for those who have directly experienced or witnessed such traumatic events.

Dr. Bessel van der Kolk, a prominent psychiatrist and trauma expert, was one of the first to use the term “trigger” in a clinical context. He described triggers as “cues in the environment associated with a traumatic event that can activate a person's memories of that trauma.”

Internal vs External Triggers

Triggers can be categorized as either external or internal, and their nature can vary significantly from one person to another. External triggers encompass sensory cues such as specific smells, sights, sounds, or situations that evoke memories of a traumatic event. For instance, an external trigger might be the smell of burnt rubber, reminiscent of a car crash for one person, or the sight of a red traffic light, which can have a similar effect on another individual.

In contrast, internal triggers originate from within an individual and may involve certain thoughts, emotions, or physical sensations closely linked to their traumatic experience. An example of an internal trigger could be a sensation of tightness in the ribs, akin to the pressure felt from a steering wheel during a car crash.

Consequently, triggers may manifest as intense emotions like fear, anxiety, panic, or distress. However, these emotions are not isolated occurrences and differ from typical fear, anxiety, panic, or distress that people may experience occasionally. Instead, they mirror the feelings individuals endured when their nervous systems were striving to deal with the traumatic circumstances.

As evident, utilizing the same term, "trigger," to describe ordinary experiences and commonplace emotional responses may inadvertently diminish the experiences of individuals grappling with the aftermath of trauma.

Caution: This May Not Impact Everyone

The prevalence of the term "getting triggered" may have been influenced by the widespread adoption of trigger warnings. These warnings originated within digital communities, especially on forums and social media platforms, to safeguard individuals affected by distressing content. They were introduced to notify individuals of potentially unsettling material, including discussions or portrayals of traumatic incidents, violence, or other sensitive subjects.

Trigger warnings serve the crucial purpose of granting individuals who have experienced trauma the choice to either abstain from or prepare themselves for potentially discomforting content. This is vital because exposure to reminders of past traumas can inadvertently reopen emotional wounds, leading to further distress. Consequently, trigger warnings are pivotal in ensuring a safe and considerate online environment.

Over time, trigger warnings have expanded into various other contexts, often in response to user requests. They have become increasingly prevalent in academic settings, where they are commonly integrated into course syllabi, lectures, or classroom discussions to alert students to potentially delicate subject matter.

However, the effectiveness of these warnings may diminish if everyone who experiences distress while encountering unsettling content readily labels themselves as "triggered."

Developing Triggers During the Traumatization Process

Many individuals find themselves ensnared in traumatizing relationships without conscious awareness of how their internal systems are gradually being reshaped. This scenario is all too common in emotionally abusive relationships. In such cases, individuals unwittingly adopt defences to shield themselves from various forms of abuse. Their brains adapt to recognize these assaults and abusive behaviours as threats that compromise their well-being and safety.

As a protective response, the mind accumulates memories of past injuries and threats from previous conflicts, which evolve into triggers. In abusive relationships, individuals often oscillate between experiencing direct attacks and being subjected to blame or vacillating from moments of affection to disdain.

Consequently, triggers may manifest as rejecting positive gestures, as the brain has learned to associate them with impending conflict, abandonment, or punishment. In these intricate cases, it may not be straightforward to pinpoint the trauma itself, but the triggers remain intrinsically linked to traumatic experiences.

Triggers as an Indicator and Diagnostic Tool

The experience of being triggered serves as a potent indicator of underlying trauma and may even have diagnostic significance. For many individuals grappling with trauma, identifying these triggers is more challenging than it might initially appear. Often, they react to situations believing they are currently under threat or harm. Recognizing that their reactions stem not solely from present circumstances but from a resurgence of past pain represents a significant breakthrough.

Upon identifying their triggers, individuals gain the capacity to engage in reality testing and develop self-regulation skills to manage their responses effectively. When a client mentions being triggered without delving into further specifics, there is a risk of them being perceived solely as traumatized rather than acknowledging the complexity of their emotional state. It is essential to recognize the broad spectrum between interventions to assist individuals in resolving these extremes.

In sum, the terminology we use holds significant weight. Understanding the nuances between "triggered" and "being triggered" fosters empathy by recognizing the diverse experiences of individuals who have endured trauma. While the use of trigger warnings has undeniably played a pivotal role in safeguarding those who have suffered, it is equally crucial not to dilute their significance by applying the term indiscriminately. In recognising the true impact of triggers and acknowledging the profound journey of healing that trauma survivors undertake, we can collectively contribute to a more compassionate and informed dialogue surrounding mental well-being.

Ultimately, our shared responsibility is fostering understanding and creating spaces where individuals can openly explore their emotions without fear of judgment or oversimplification. In doing so, we honour the strength and resilience of those who have journeyed through trauma, recognizing that their experiences deserve our utmost respect and consideration.

Antonieta Contreras is a therapist, supervisor, consultant, professor, presenter, and author working in NYC.

Her book Traumatization & Its Aftermath (Routledge, 2023) is available on Amazon and expands on all these issues.