Table of ContentsView AllTable of ContentsRelated ConditionsTypesCausesTrigger WarningsCopingHow to Get HelpFrequently Asked Questions

Table of ContentsView All

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Table of Contents

Related Conditions

Types

Causes

Trigger Warnings

Coping

How to Get Help

Frequently Asked Questions

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Triggers refer to the experience of having an emotional reaction to a disturbing topic (such as violence or the mention of suicide) in the media or a social setting. However, there is a difference between being triggered and being uncomfortable.

“Being triggered means that you experience a strong negative emotional reaction in response to a current situation that is disturbing to you in some way. For individuals with a history of trauma or abuse, triggers are often stimuli that bring up involuntary memories of their traumatic past experiences,” saysAmy Mezulis, PhD, the co-founder and chief clinical officer of Joon.

Feeling triggered isn’t just about something rubbing you the wrong way. For someone with a history of trauma, being around anything that reminds them of a traumatic experience can make them feel like they’reexperiencing the trauma all over again.

However, Mezulis notes that even people without a history of trauma can be triggered when something elicits a strong emotional reaction.

Some people cope with stressful events more easily than others; consider the impact such events might have on people with mental illnesses.

Though commonly used to refer to the experiences of people withpost-traumatic stress disorder(PTSD), the term “trigger” can also be used in the context of other mental health illnesses. This includessubstance use disorders,eating disorders, andanxiety.

In these cases, a trigger is anything that prompts an increase in or return of symptoms. The experience might cause returned cravings and even relapse.

Types of Triggers

Internal Triggers

An internal trigger comes from within the person. It can be a memory, a physical sensation, or an emotion.

For example, if you’re exercising and your heart starts pounding, the sensation might remind you of a time you were running from an abusive partner. Other common internal triggers include:

In the context of mental health conditions, internal triggers are the cognitive and emotional cues that lead to a relapse of symptoms. For example, negative thoughts and feelings might trigger a relapse of drug or alcohol use.

External Triggers

External triggers come from the person’s environment. They can be a person, place, or a specific situation. What may be a normal, everyday situation or minor inconvenience for some may be triggering to someone living with mental illness.

—AMY MEZULIS, PHD, LICENSED CLINICAL PSYCHOLOGIST

What Is Abreaction?

How Triggers Are Formed

Mental health professionals don’t yet know precisely how triggers form. Some researchers believe that the brain stores memories from a traumatic event differently from memories of a non-traumatic event.

When triggered, the brain might interpret past traumatic events as current. This causes the body to experience symptoms as it did in response to the original trauma (such as thefight-or-flight response).

A trigger can cause an emotional reaction before a person realizes why they have become upset. Often, triggers have a strong sensory connection (a sight, sound, taste, or smell) or are linked in some way to a deeply ingrained habit. For example, a person recovering from alcohol use disorder might associate a particular activity with drinking.

Some refer to this as “traumatic coupling,” in which a trigger is connected to a traumatic experience, causing you to relive it and associated symptoms.

Risk Factors

Certain factors can increase a person’s risk of developing a trigger. McGeehan explains that some of these factors can include:

“Certain underlying mental health conditions, including substance use disorder, depression, and anxiety, might make someone more prone to experiencing more severe reactions to triggers,” McGeehan says.

Are Trigger Warnings Helpful?

Whether trigger warnings are helpful or harmful is a subject of debate. This question is particularly relevant in college classrooms. Some use trigger warnings to give students time to physically or mentally prepare for potentially distressing subject matter, such as physical or sexual violence. Trigger warnings are used in other settings, too, such as in the media.

Advantages

Proponents of trigger warnings say they give a person a chance to prepare for the potential trigger or even avoid it. Given that a trigger tends to be more distressing if it comes as surprise, a warning can help someone with PTSD or other mental health condition feel safe.

Another potential benefit is that these warnings can help improve individual empowerment, allowing people to make informed choices about how they engage with information.

Disadvantages

Others say trigger warnings can reinforceavoidance behaviors, which might only exacerbate PTSD in the long term. Instead, they argue that the emotions that arise from triggers should be appropriately dealt with in therapy, particularly if the feelings and resulting behaviors interfere with daily life.

These warnings also might cause confusion about the true meaning of being triggered, potentially contributing to a negative and harmful perception that people with post-traumatic stress disorder (PTSD) or other conditions are fragile and overly sensitive.

How to Cope With Triggers

Sometimes, trying to avoid a triggering situation is reasonable. However, if avoidance hinders your ability to function, you should seek help.

McGeehan points to a 2013 review of more than 200 studies that found mindfulness-based therapy effectively reduces anxiety, depression, and stress.

Psychologist-Recommended StrategiesMezulis also recommends using mindful grounding to increase distress tolerance and keep your mind focused on the present and challenging intrusive memories with thoughts that remind you that you are safe in the present moment.McGeehan also recommends grounding techniques, including square breathing or finger breathing, to help people return to the present moment when a trigger strikes them.

Mezulis also recommends using mindful grounding to increase distress tolerance and keep your mind focused on the present and challenging intrusive memories with thoughts that remind you that you are safe in the present moment.McGeehan also recommends grounding techniques, including square breathing or finger breathing, to help people return to the present moment when a trigger strikes them.

Mezulis also recommends using mindful grounding to increase distress tolerance and keep your mind focused on the present and challenging intrusive memories with thoughts that remind you that you are safe in the present moment.

McGeehan also recommends grounding techniques, including square breathing or finger breathing, to help people return to the present moment when a trigger strikes them.

Individual coping skills are important, but McGeehan says that social and community support are also critical

Interpersonal relationships are not only a huge component of mental health, but also very important to overcoming the isolation of trauma and PTSD.—JOHN MCGEEHAN, LCSW, CADC

Interpersonal relationships are not only a huge component of mental health, but also very important to overcoming the isolation of trauma and PTSD.

—JOHN MCGEEHAN, LCSW, CADC

If you regularly feel triggered and unable to cope with situations or feelings that arise in your mind or body, make an appointment with a healthcare provider or mental health professional to discuss your symptoms.

If you have not been formally diagnosed with an anxiety disorder, a healthcare provider can assess your symptoms and determine the best treatment options for your particular situation.

“Therapies such as cognitive-behavioral therapy, dialectical behavior therapy, and trauma-focused therapies such as exposure therapy are highly effective in helping people learn to cope with triggers,” Mezulis explains.

Therapy for Anxiety Disorders

[TW: sexual violence]

Be careful not to use verbiage that is in itself potentially disturbing.

In a2016 NPR surveyof 800 college and university educators, about half said they’ve used trigger warnings. Most made the decision themselves, not in response to any formal policy or student requests. Likewise, in aNational Coalition Against Censorship surveyof more than 800 professors, only 1% said their institutions had formal trigger warning policies in place. Only 15% said their students had requested them.

TW: disordered eating

Don’t confuse trigger warnings with hashtags.

9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Veterans Affairs.Trauma reminders: triggers. PTSD: National Center for PTSD.Asensio S, Hernández-Rabaza V, Orón Semper JV.What is the “trigger” of addiction?.Front Behav Neurosci. 2020;14:54. doi:10.3389/fnbeh.2020.00054Strange D, Takarangi MK.Memory distortion for traumatic events: the role of mental imagery.Front Psychiatry. 2015;6:27. doi:10.3389/fpsyt.2015.00027van Marle H.PTSD as a memory disorder.Eur J Psychotraumatol. 2015;6. doi:10.3402/ejpt.v6.27633Bryce I, Horwood N, Cantrell K, Gildersleeve J.Pulling the trigger: A systematic literature review of trigger warnings as a strategy for reducing traumatization in higher education[published online ahead of print, 2022 Aug 25].Trauma Violence Abuse. 2022;15248380221118968. doi:10.1177/15248380221118968Sanson M, Strange D, Garry M.Trigger warnings are trivially helpful at reducing negative affect, intrusive thoughts, and avoidance.Clin Psychol Sci. 2019;7(4):778-793. doi:10.1177/2167702619827018Charles A, Hare-Duke L, Nudds H, et al.Typology of content warnings and trigger warnings: Systematic review.PLoS One. 2022;17(5):e0266722. doi:10.1371/journal.pone.0266722Bellet BW, Jones PJ, McNally RJ.Trigger warning: Empirical evidence ahead.J Behav Ther Exp Psychiatry. 2018;61:134-141. doi:10.1016/j.jbtep.2018.07.002Khoury B, Lecomte T, Fortin G, et al.Mindfulness-based therapy: A comprehensive meta-analysis.Clinical Psychology Review. 2013;33(6):763-771. doi:10.1016/j.cpr.2013.05.005Additional ReadingBoysen GA.Evidence-based answers to questions about trigger warnings for clinically-based distress: A review for teachers.Scholarsh Teach Learn Psychol. 2017;3(2):163-177. doi:10.1037/stl0000084

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Veterans Affairs.Trauma reminders: triggers. PTSD: National Center for PTSD.Asensio S, Hernández-Rabaza V, Orón Semper JV.What is the “trigger” of addiction?.Front Behav Neurosci. 2020;14:54. doi:10.3389/fnbeh.2020.00054Strange D, Takarangi MK.Memory distortion for traumatic events: the role of mental imagery.Front Psychiatry. 2015;6:27. doi:10.3389/fpsyt.2015.00027van Marle H.PTSD as a memory disorder.Eur J Psychotraumatol. 2015;6. doi:10.3402/ejpt.v6.27633Bryce I, Horwood N, Cantrell K, Gildersleeve J.Pulling the trigger: A systematic literature review of trigger warnings as a strategy for reducing traumatization in higher education[published online ahead of print, 2022 Aug 25].Trauma Violence Abuse. 2022;15248380221118968. doi:10.1177/15248380221118968Sanson M, Strange D, Garry M.Trigger warnings are trivially helpful at reducing negative affect, intrusive thoughts, and avoidance.Clin Psychol Sci. 2019;7(4):778-793. doi:10.1177/2167702619827018Charles A, Hare-Duke L, Nudds H, et al.Typology of content warnings and trigger warnings: Systematic review.PLoS One. 2022;17(5):e0266722. doi:10.1371/journal.pone.0266722Bellet BW, Jones PJ, McNally RJ.Trigger warning: Empirical evidence ahead.J Behav Ther Exp Psychiatry. 2018;61:134-141. doi:10.1016/j.jbtep.2018.07.002Khoury B, Lecomte T, Fortin G, et al.Mindfulness-based therapy: A comprehensive meta-analysis.Clinical Psychology Review. 2013;33(6):763-771. doi:10.1016/j.cpr.2013.05.005Additional ReadingBoysen GA.Evidence-based answers to questions about trigger warnings for clinically-based distress: A review for teachers.Scholarsh Teach Learn Psychol. 2017;3(2):163-177. doi:10.1037/stl0000084

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

U.S. Department of Veterans Affairs.Trauma reminders: triggers. PTSD: National Center for PTSD.Asensio S, Hernández-Rabaza V, Orón Semper JV.What is the “trigger” of addiction?.Front Behav Neurosci. 2020;14:54. doi:10.3389/fnbeh.2020.00054Strange D, Takarangi MK.Memory distortion for traumatic events: the role of mental imagery.Front Psychiatry. 2015;6:27. doi:10.3389/fpsyt.2015.00027van Marle H.PTSD as a memory disorder.Eur J Psychotraumatol. 2015;6. doi:10.3402/ejpt.v6.27633Bryce I, Horwood N, Cantrell K, Gildersleeve J.Pulling the trigger: A systematic literature review of trigger warnings as a strategy for reducing traumatization in higher education[published online ahead of print, 2022 Aug 25].Trauma Violence Abuse. 2022;15248380221118968. doi:10.1177/15248380221118968Sanson M, Strange D, Garry M.Trigger warnings are trivially helpful at reducing negative affect, intrusive thoughts, and avoidance.Clin Psychol Sci. 2019;7(4):778-793. doi:10.1177/2167702619827018Charles A, Hare-Duke L, Nudds H, et al.Typology of content warnings and trigger warnings: Systematic review.PLoS One. 2022;17(5):e0266722. doi:10.1371/journal.pone.0266722Bellet BW, Jones PJ, McNally RJ.Trigger warning: Empirical evidence ahead.J Behav Ther Exp Psychiatry. 2018;61:134-141. doi:10.1016/j.jbtep.2018.07.002Khoury B, Lecomte T, Fortin G, et al.Mindfulness-based therapy: A comprehensive meta-analysis.Clinical Psychology Review. 2013;33(6):763-771. doi:10.1016/j.cpr.2013.05.005

U.S. Department of Veterans Affairs.Trauma reminders: triggers. PTSD: National Center for PTSD.

Asensio S, Hernández-Rabaza V, Orón Semper JV.What is the “trigger” of addiction?.Front Behav Neurosci. 2020;14:54. doi:10.3389/fnbeh.2020.00054

Strange D, Takarangi MK.Memory distortion for traumatic events: the role of mental imagery.Front Psychiatry. 2015;6:27. doi:10.3389/fpsyt.2015.00027

van Marle H.PTSD as a memory disorder.Eur J Psychotraumatol. 2015;6. doi:10.3402/ejpt.v6.27633

Bryce I, Horwood N, Cantrell K, Gildersleeve J.Pulling the trigger: A systematic literature review of trigger warnings as a strategy for reducing traumatization in higher education[published online ahead of print, 2022 Aug 25].Trauma Violence Abuse. 2022;15248380221118968. doi:10.1177/15248380221118968

Sanson M, Strange D, Garry M.Trigger warnings are trivially helpful at reducing negative affect, intrusive thoughts, and avoidance.Clin Psychol Sci. 2019;7(4):778-793. doi:10.1177/2167702619827018

Charles A, Hare-Duke L, Nudds H, et al.Typology of content warnings and trigger warnings: Systematic review.PLoS One. 2022;17(5):e0266722. doi:10.1371/journal.pone.0266722

Bellet BW, Jones PJ, McNally RJ.Trigger warning: Empirical evidence ahead.J Behav Ther Exp Psychiatry. 2018;61:134-141. doi:10.1016/j.jbtep.2018.07.002

Khoury B, Lecomte T, Fortin G, et al.Mindfulness-based therapy: A comprehensive meta-analysis.Clinical Psychology Review. 2013;33(6):763-771. doi:10.1016/j.cpr.2013.05.005

Boysen GA.Evidence-based answers to questions about trigger warnings for clinically-based distress: A review for teachers.Scholarsh Teach Learn Psychol. 2017;3(2):163-177. doi:10.1037/stl0000084

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