Triggers Are Telling You Something: Is it Time to Listen?

By Tim McLeod, NCRC-II
Director of Alumni Relations & Connect365, Sierra Tucson

 

There’s no shame in feeling triggered. In fact, triggers serve as a form of communication. They act as signals, reminding you that something in your present situation feels like a past traumatic experience. They reignite emotions, often bringing a sense of dread. Triggers uncover old wounds, sometimes ones you thought had healed, only to feel them open again.

Triggers are intimidating because they transport you back to the time and place when the trauma occurred. They can be anticipated, but often they arise unexpectedly. In either case, they can rob us of freedom, limiting our activities and causing us to second-guess plans or social interactions.

 

The importance of listening

Yet, the important thing about triggers is to listen to them. Often, they present an opportunity to heal the original trauma that left its mark. Wounds try to heal themselves with a scab. But if that scab is removed, the wound bleeds again. It’s that same pain that can make people respond sometimes in damaging ways — taking that drink to calm nerves or giving in to using drugs again when you thought you were past that. But it’s possible to change how we respond to triggers. Here’s how:

 

Increase Awareness:

With the help of a therapist, I discovered my natural instinct is to enter fight-or-flight mode. Rather than reacting immediately — practice mindfulness. By becoming more in tune with your emotions, you can better understand and cope with your triggers. Personally, I found that once I became aware of my physical responses, I was able to take control, stay grounded in the present, and distance myself from past traumas.

 

Educate Yourself:

Learning how your trauma affects you is essential. Self-reflection, journaling, and reading can help you understand the power of trauma. One highly recommended resource is The Body Keeps the Score by Bessel Van Der Kolk, which explains how traumatic experiences leave imprints on the brain and body. The book emphasizes that healing from trauma requires a personalized, holistic approach—there is no “one-size-fits-all” solution.

 

Reclaim Your Power:

Trauma doesn’t have to be your constant companion. Once you understand that, you can begin to find true freedom. Before seeking treatment, I struggled to identify my feelings — I couldn’t say things like, “I feel scared” or “I feel guilty,” or even recognize the physical effects like a tight stomach. Treatment changed that. While I still experience triggers, I now know how to manage them. I’ve given myself permission to feel, which has allowed me to experience life in a new way.

We can’t escape our past hurts, but we can learn to live without their paralyzing effects and the fear of being triggered controlling us. Life is full of the unexpected, and while we can’t avoid triggers by listening to the messages they send, we have a chance to calm our reactions and stay present.

 

Tim McLeod joined the Sierra Tucson team as Alumni Coordinator in February 2001 and was named Director of Alumni Relations & Connect365 in May 2018. After struggling with addictions for 27 years, he came to Sierra Tucson for treatment in the fall of 1999. “I can honestly say that the ‘Promises’ of the program have continued to unfold,” he says. His personal mission statement: “Encourage the struggling; celebrate the miracles, and always bring the love.”

 

Learn more about Sierra Tucson at https://www.sierratucson.comand for immediate assistance or questions call 800-842-4487.