What Is a Trigger, Really? A Trauma Therapist Explains

If you've spent much time on the internet these days you've probably seen the term "trigger" floating around. But what exactly is a trigger, and what does it mean for you?

If you’ve ever found yourself having a strong emotional response to something that felt “small” or hard to explain, you might have been experiencing what we call a trigger. As a trauma therapist, I work with survivors of domestic violence, sexual assault, and childhood abuse—and I see every day how triggering experiences can impact our relationships, emotions, and our overall sense of safety.

In this post, I’ll explain what a trigger is, how it affects the nervous system, and what healing can look like.

So What Is a Trigger?

A trigger can literally be anything. A sound, a smell, a tone of voice, a situation, or even a facial expression. Whatever it is, it's reminding your body of the past and your body is thrown into dysregulation. You might not always understand why something feels upsetting in the moment, but your body is reacting nonetheless. This is because trauma lives in the nervous system—not just in our memories.

What Triggers Can Look and Feel Like

Triggers can be subtle or intense—and they don’t always look like panic attacks or flashbacks. Sometimes they’re quiet, internal shifts that catch you off guard. You might notice:

• A wave of sudden anxiety or dread

• Feeling frozen, stuck, or emotionally disconnected

• Irritability or anger that seems to come out of nowhere

• Racing thoughts that won’t slow down

• A pounding heart or tight chest

• Shutting down or going numb

• An intense urge to leave or escape the situation

• Trouble staying present or “zoning out”

You might be able to come out of it quickly and sometimes they hang around for weeks.

These are normal trauma responses, and believe it or not your body is actually trying to protect you, even if the real threat is no longer there.

“Why Am I So Sensitive?”

This is a question so many survivors ask themselves. You’re not “too sensitive,” and you’re not overreacting. You are responding exactly how your body thinks you need to based on what your nervous system has learned from past pain. And given what you've been through, that response makes perfect sense.

The great news? With time and the right tools, your body can learn to feel safe.

How Triggers Are Treated in Trauma Therapy

In trauma-informed therapy—including approaches like EMDR, Somatic Experiencing, and Internal Family Systems (often called inner child work) —we help your nervous system understand the difference between past and present. You learn how to:

• Recognize your own triggers

• Soothe your body and mind when you feel activated

• Develop tools for continued grounding and emotional regulation

• Build safe relationships where your trauma can be met with care

Triggers may not fully go away, but with the right support they can lose their charge. And over time, you can feel more in control, more connected, and more at peace in your own body.

You’re Not Alone

Whether you’re a trauma survivor navigating triggers or someone trying to support a loved one who is, I want you to know this:

You are not broken.

Your reactions make sense.

And healing is possible.

If you’re ready to begin or continue your healing journey, I offer trauma-informed therapy and consultations that center safety, compassion, and empowerment. You don’t have to navigate this journey alone.

Book with me here to schedule a session or learn more.