Anxiety: how to stop feeling triggered

If we’re anxious, feeling triggered is often rooted in trauma or intensely stressful situations. It feels as if we’re reliving a painful memory. These powerful uncontrollable responses are often unconscious and happen very quickly. So, what exactly can we do to stop our daily triggers when anxious? [28.10.24.]

What are triggers?

“I’m feeling triggered.” These are common words on social media. Yet, what does it mean to be triggered? Triggers are strong emotional reactions to a disturbing topic or experience. They are often rooted in trauma or a very stressful situation. Unlike discomfort, triggers can make someone believe they’re reliving a past trauma/ stressful experience. Specific stimuli and stressors can recall painful memories. For example, if someone is bullied at school, a boss criticising them can transport them to the belittling experience of being bullied at school. Being triggered often happens unconsciously and quickly, making our body feel dysregulated.

How are triggers formed?

Some believe that traumatic memories are stored differently than non-traumatic ones. When triggered, the brain may misinterpret past trauma as current, activating similar fight-or-flight responses.

Triggers can evoke strong emotions before someone even realizes the reason. They’re often tied to sensory experiences (like a sound or smell) or ingrained habits. This "traumatic coupling" links certain cues to past trauma, causing re-experiencing of the event and related symptoms.

What are common triggers for anxiety?

When we’re anxious (constantly worrying about what can go wrong) our brains can interpret certain cues as threats (even if they’re not dangerous). This can heighten anxiety and make us feel as if it’s a potential threat that our mind and body respond to. Common triggers for anxiety are:

• -unanswered texts or calls: waiting for responses can increase worry and overthinking

• -deadlines or time pressure: limited time can create a fear of failure to meet expectations

• -group speaking: a fear of embarrassment or being pointed out can increase social anxiety

• -being alone: this can make one feel unsupported and lonely

• -unpredictable events: this can make one feel destabilised, stressed and worried because they haven’t had time to prepare

Where do triggers come from?

Triggers can come from our past family dynamics, experiences or conditioned beliefs (from school, work, religion, society). When we feel anxious or let down, our minds freely associate these moments with past wounds (that felt similar). This ignites more feelings of fear, rejection and low self-esteem. For example, a partner not texting back can remind someone of feeling dismissed in the past. The more these triggers are left unexamined, the more we come to accept these overreactions as our emotional “reality.”

How can we stop triggers?

We cannot entirely stop triggers but we can learn to manage our reactions. We can practice mindful grounding to stay present from intrusive negative thoughts and memories. We can breathe deeply, stretch, and pattern interrupt (by taking a walk or getting out of our heads and into our body) to become more mindful and present.

Asking if the triggering thought is 100% true can also challenge our overreactions. For example, “they think I’m stupid,” if examined could switch to, “they are sharing constructive criticism —I don’t need to take it personally.”

Safe self-talk like, “I am safe and strong. I choose balanced thoughts,” helps lessen distress and panic.

Triggered? Find ways to cope with anxiety triggers—book a therapy session here.