In the article What Triggers Are and Why You Need to Manage Them, we explored the basics of what triggers are and how to tell if you’re triggered. In this article, we’ll explore the 4 types of triggers.
To recap, triggers are something that happen in the present that remind you (either consciously or sub-consciously) of the trauma you have experienced in the past. Sometimes you can identify what happened that triggered you, and sometimes you can’t. Triggers commonly seem to come out of nowhere or feel extremely overwhelming.
Looking at what could have triggered you is helpful, even if it’s after you have calmed down. This allows you to anticipate potential triggers and be better prepared when they come.
There are 4 types of triggers: sensory, reminder, situational, and relational. Let’s explore each.
Trigger Type #1: Sensory Triggers
Sensory triggers have to do with our 5 senses: sight, sound, touch, smell, and taste. There’s a strong connection between experiences and our senses, whether those experiences were pleasant, somewhat unpleasant, or even traumatic.
Have you ever heard a song from your past and instantly been brought back to a memory? Or smelled something that reminded you of a person or place? That’s the power of sensory triggers.
Think about times you’ve experienced a sensory trigger. Ask yourself:
- What sense was involved?
- What memory was it connected to?
- Was it pleasant, unpleasant, or traumatic?
Trigger Type #2: Reminder Triggers
The second type of trigger is reminder triggers, which are related to memories. Something happens in the present that reminds you of something that happened in the past. It might be something that was said or done. It might be connected to people, places, and things. It could involve special occasions, holidays, events, anniversaries, etc.
Think about times you’ve experienced a reminder trigger. Ask yourself:
- What memory (or memories) was it connected to?
- Who was involved?
- Was there a specific occasion associated with the trigger?
Trigger Type #3: Situational Triggers
The third type of trigger is situational triggers, which are related to a specific present moment situation. This may involve witnessing a situation where someone is harmed in some way, like an accident or traumatic experience, that reminds you of a similar situation you were in. Other situational triggers may include arguments or being evaluated.
Think about times you’ve experienced a situational trigger. Ask yourself:
- What was it connected to?
- Was it something I experienced, or something that reminded me of something I experienced?
- Did I feel as though this situation was happening to me even though it was happening to someone else?
Trigger Type #4: Relational Triggers
The last type of trigger are relational triggers, which are related to interactions you have with others where you felt any of the following*:
- Excluded
- Powerless
- Unheard
- Scolded
- Judged
- Blamed
- Disrespected
- A lack of affection
- Like the bad guy
- Lonely
- Ignored
- Uncared for
- Like you couldn’t be honest
- Forgotten
- Unsafe
- Unloved
- Frustrated
- Like that was unfair
- Disconnected
- A lack of passion
- Like you couldn’t speak up
- Manipulated
- Controlled
- Trapped
If you’ve experienced any kind of childhood trauma, you likely experience relational triggers. These type of triggers do not necessarily bring on specific memories (although they could). Relational triggers typically bring on a sense that the other person or persons involved in the interaction don’t care and are untrustworthy, which brings on old wounds of not feeling lovable, worthy, or good enough.
Think about times you’ve experienced a relational trigger. Ask yourself:
- Who was involved in the interaction when I felt triggered?
- How was I feel during the interaction (from the list above)?
- What happened that relates to how I was feeling? Was it something someone said, how they said it, a gesture, a facial expression, etc.?
Explore Your Triggers
Regardless of what type of triggers you experience, you want to explore information related to your present experience of being triggered. Here are questions to ask yourself:
- What was happening right before I was triggered? Where was I, who was I with, what was I thinking?
- What did I notice as I was being triggered?
- What emotions did I feel?
- What did I notice about my body? Any sensations, tensions, pain, numbness?
As you learn more about your triggers and responses, you’ll be better able to predict and prepare for them.
In an upcoming article, we’ll explore the 4 Types of Trauma Responses.
If you are struggling to identify or manage your triggers, I’d be happy to provide a consult to see how I might be able to help. You can book that here. For those living in Arizona, I offer individual and group counseling. For those living anywhere, I provide educational, supportive, and experiential wellness services.
If you are struggling with the long-term effects of being raised by a narcissistic parent, check out our on-demand class (open to adults anywhere) and recovery group (open to women in Arizona).
*Relational Triggers Source: The Gottman Institute
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