(Part 3 of the Trauma Series – Jenine Smith Inc.)

Trauma doesn’t just live in the past—it can unexpectedly surface in the present through emotional triggers. A trigger is anything—a sound, a smell, a situation, or even a thought—that brings back feelings of fear, anxiety, or distress tied to past trauma. When this happens, the body and mind react as if the original danger is happening all over again.

Understanding your triggers and developing healthy coping strategies can help you regain control over your emotional responses and break free from trauma’s hold.

How Emotional Triggers Work

When you experience trauma, your brain stores the memory along with the intense emotions and physical sensations that came with it. Later, when something reminds you—even subtly—of that past experience, your brain activates the same stress response.

Common Emotional Triggers:

🔹 A certain tone of voice or way someone looks at you
🔹 Specific smells, places, or dates tied to past trauma
🔹 Feeling ignored, abandoned, or powerless
🔹 Conflict, criticism, or situations where you feel out of control
🔹 Sensory experiences like loud noises or crowded spaces

Recognizing Trauma Responses

When triggered, your brain switches into survival mode, causing intense emotional and physical reactions. These can include:

✔️ Fight: Feeling angry, defensive, or aggressive
✔️ Flight: Wanting to escape or avoid the situation
✔️ Freeze: Feeling numb, stuck, or unable to respond
✔️ Fawn: Over-apologizing, people-pleasing, or trying to “fix” the situation

These responses are automatic and often feel overwhelming, but with the right coping strategies, you can learn to navigate them in healthier ways.

Coping Strategies for Triggers

Healing from trauma involves building self-awareness and developing tools to manage emotional triggers effectively.

🔹 Identify Your Triggers – Keep a journal to track when you feel triggered and what caused it. Awareness is the first step toward change.
🔹 Ground Yourself in the Present – Use grounding techniques like deep breathing, engaging your senses, or repeating a calming phrase.
🔹 Regulate Your Nervous System – Try progressive muscle relaxation, meditation, or cold water therapy to reset your stress response.
🔹 Set Healthy Boundaries – If certain people or situations consistently trigger you, consider limiting exposure or setting clear emotional boundaries.
🔹 Practice Self-Compassion – Remind yourself that your reactions are not a sign of weakness but a natural response to past experiences.
🔹 Seek Professional Support – Trauma-informed therapy, EMDR, or somatic experiencing can help reprocess triggers in a safe environment.

Moving Forward

You don’t have to be controlled by past trauma. While triggers may not disappear overnight, learning to manage them gives you the power to reclaim your emotional well-being.

In Part 4, we’ll explore Healing & Post-Traumatic Growth—how you can move beyond trauma and build a fulfilling, empowered future. Stay tuned!