Why You Get ‘Triggered’—and What to Do About It

The word “trigger” has become a popular psychological term for moments when our nervous system goes into overdrive. Despite it being important that mental health is being made more accessible and widely talked about, oftentimes, when psychological terms make their way into mainstream culture, their original meaning can lose its focus. When talking about trauma, it’s important to understand what triggers are and how to manage them.

​Psychological triggers are internal and external cues that activate intense emotional, physical, or behavioral reactions - often disproportionate to the current situation. Triggers can lead to sudden anger, anxiety, shame, withdrawal, or the urge to act impulsively. When triggers arise, we can often feel taken aback and unlike ourselves. Triggers often send us into that “fight-flight-freeze” response, where reality feels clouded. And while triggers can feel confusing or overwhelming, triggers are incredibly common - and understandable.

What are Psychological Triggers Exactly?  

Psychological triggers are cues that signal the nervous system that something is unsafe, even if there is no immediate danger or threat. These cues are often connected to past experiences, trauma, attachment wounds, or conditioned patterns of coping.

​Triggers are not an indicator that you are being “too sensitive” or “emotionally unstable.” They are the nervous system doing its best to protect you using outdated information. The problem is not that you are having a reaction - it’s that your nervous system is reacting to the past rather than the present.

What Happens in the Brain When You’re Triggered?

When a trigger is activated, the brain’s threat system (the amygdala) takes over. This happens quickly - often before you consciously realize what’s going on. Your sympathetic nervous system kicks on into survival mode: fight, flight, freeze, or fawn.

​In this state, the prefrontal cortex - the part of the brain responsible for logic, reason, and decision-making- temporarily goes offline because it becomes hijacked by our limbic system (the reacting part of the brain). This hijacking blocks our ability to problem-solve, listen, advocate for change, or engage in a productive conversation.  This is why it’s so difficult to “think your way out” of being triggered. Your body reacts first, and then your thoughts follow.

​When the nervous system becomes more regulated, and the symptoms of being triggered subsides, it’s common to feel confused or even ashamed.

The Relationship between Trauma and Triggers

Triggers do not exist in isolation from trauma. So to understand your triggers, you first need to understand more about trauma. Trauma is inevitable and happens to all of us at some point in our lives. Trauma teaches us how to survive, which is why we are wired to react more strongly to negative experiences than to positive ones.

​When we endure a traumatic experience, we have a big negative emotional response. Our brain then processes the experience, extracts the lessons that can be learned from it, and then stores it away in our long-term memory. When we hear the term wisdom, this is often what it refers to. This is why we might seek guidance from people with extensive life experience.  

​When trauma is unprocessed, there is no opportunity to learn from the experience, understand how it affected you, and gain insight into what you learned from it. Lessons and insight allow us to learn from the past and make our next moves accordingly. When we do not take the time to process trauma, we often enact the experience in other ways and feel like we are stuck in some kind of negative loop or cycle where history feels like it is repeating itself.

​Dr. Joe Dispenza writes in his book, Becoming Supernatural, “The human neocortex is an amazing instrument that helps us learn and remember. This is a great ability, most of the time. Our higher brain functions allow us to make new discoveries and recall past events.

The downside of our enlarged brains is that we can get stuck in the past. Our large database of information is a warehouse of memories replete with feelings and emotions. This is why we can remember vividly when we got fired from that job. We can paint a mental picture of that moment with such intensity so as to produce the same brain chemistry, and when that happens, we are living in the past” (Dispenza, 2019).

Common Types of Psychological Triggers

• Relational triggers (rejection, abandonment, criticism)
  
  

• Sensory triggers (sounds, smells, physical proximity)
  
  

• Emotional triggers (shame, guilt, fear, helplessness)
  
  

• Situational triggers (authority figures, conflict, being rushed, anniversaries, news stories)
  
  

• Internal triggers (thoughts, memories, bodily sensations)

Triggers are deeply personal and shaped by an individual’s unique history. Two people can experience the same exact situation and have completely different reactions and perceptions. 

How Triggers Show Up in Daily Life

When triggered, you might notice:

• Emotional flooding or sudden numbness

• Impulsive reactions or urges you later regret

• Shutting down, withdrawing, or people-pleasing

• Intense self-criticism or shame spirials

• Feeling “out of control” or unlike yourself

These reactions can impact your relationships, work, and self-esteem- especially when they feel unpredictable.

How to Manage Psychological Triggers

Build Awareness 

Start noticing patterns. Ask yourself:

• What happened right before I felt this way?

• What emotion or belief was activated?

• What does this remind me of?

Naming a trigger helps you create distance and reduces shame.

Regulate the Nervous System First

When triggered, problem-solving can wait. Focus on calming the body:

• Slow, intentional breathing (longer exhalations)

• Ground exercises (using the five senses, movement, EFT tapping)

• Orienting to safety in the present moment. 

Regulation creates the conditions for clarity. 

Create a Pause

Give yourself permission to slow down:

• “I’m feeling triggered and need a moment.”

• Step away from the situation if possible.

• Delay big decisions or difficult conversations.

 Even a short pause can prevent escalation. 

Practice Self Compassion 

Instead of asking, “What’s wrong with me?” try:

• “What might this reaction be protecting me from?”

• “What does my nervous system need right now?”. 

• “How can I support myself?” 

Compassion reduces the intensity of triggers, builds emotional resilience, and self trust. 

Learn Your Personal Trigger Map

Over time, identify:

• Early warning signs in your body

• Coping tools that actually help you

• Boundaries that reduce overwhelm. 

• Journal your experiences.

  Triggers become easier to manage when we become more familiar with them. 

When Triggers Feel Unmanageable 

If triggers are frequent, intense, or connected to trauma, professional support can help. Therapy- especially trauma-informed approaches like DBT or somatic therapy - can teach skills to regulate the nervous system and respond more effectively. You don’t have to navigate this alone. 

Psychological triggers are not failures; they’re information. They direct you to the areas that need care, understanding, and sometimes healing. With awareness and practice, triggers can become opportunities to respond differently, strengthen relationships, and build a stronger sense of safety within yourself. 

If you find yourself feeling stuck in reactive cycles, support is available, and change is possible. 

Citations:

Dispenza, J. (2019). Becoming supernatural: How common people are doing the uncommon. Hay House.