Triggers and trigger points
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Triggers and trigger points explained simply: What are they, and what is the difference? Causes, effects, and how to recognise trigger points and deal with triggers.
Trigger points: Causes, effects, and help with triggers
7 practical tips for dealing with emotional triggers
Before we look at the causes and effects of triggers, here are 7 strategies for everyday life that can be implemented immediately. They will help you to deal better with emotional reactions.
1. Use your breathing as an anchor
As soon as you feel an emotional wave coming on, consciously focus on your breath. Deep, slow abdominal breathing immediately calms the nervous system and gives you the necessary moment of distance to avoid reacting impulsively.
2. Use the „stop” technique.
Internal carousel of thoughts? Say „Stop!“ to yourself, either loudly or quietly. This simple but effective method interrupts the automatic flow of thoughts and gives you back control over your reaction.
3. Train your physical awareness
Emotional tension often manifests itself physically. In heated moments, ask yourself, „Where exactly am I feeling this right now?“ This focussing of attention on the body takes you out of the purely emotional reaction and promotes self-awareness.
4. „Re-evaluate” the situation (reframing).
Try to look at the triggering stimulus from a different perspective. Is it really a threat, or could the intention of the other person have been misunderstood? This reinterpretation defuses the emotional charge.
5. Prioritise self-care
A rested and balanced mind is more resilient. Make sure you get enough sleep, take regular breaks, and exercise. This will strengthen your basic mental constitution and make you less susceptible to triggers.
6. Keep an emotional diary
Keep a little diary in which you note down when you were ‘triggered.’ What was the trigger? What did I feel? What thought came up? Over time, you will recognise your individual patterns and can take targeted countermeasures.
7. Seek professional support
If triggers are severely affecting your life, don’t hesitate to get help. Therapy can help you to identify the causes and develop sustainable coping strategies.
Introduction
In our complex world, we are constantly exposed to various stimuli, some of which unconsciously trigger strong emotional reactions. These triggers, often referred to as ‘triggers,’ can throw us off course unexpectedly. This article is dedicated to understanding trigger points.
What it is about:
· Triggers
· Trigger points
· Causes and effects
· Practical help for dealing with them
Physical trigger points: understanding the language of the body
In addition to emotional trigger points, there are also physical trigger points. These trigger points are caused by muscular tension, injuries, or poor posture, which trigger pain that radiates to other parts of the body. The treatment of physical trigger points includes physiotherapy and manual therapy, stretching exercises, and postural adjustments. However, when it comes to psychological causes, it is particularly important to understand the body’s signals to understand the underlying emotional triggers.
The term „trigger” in psychology
The term „trigger” in psychology refers to a stimulus that triggers a strong emotional or physical reaction, often related to a previous traumatic experience. It is important to understand the trigger in psychology to deal with the symptoms and live a more fulfilling life. When a person is ‘triggered,’ it can cause various reactions, from fear and panic to anger and despair.
Emotional Trigger Points: A Journey into Life History
Emotional trigger points are emotional stumbling blocks. They are often caused by traumatic events or emotional experiences in the past. These experiences remain anchored in our memory and can be „triggered“ again in the present by certain situations, odours or even a certain sound. When we are „triggered“, we often react with a strong emotional response that seems inappropriate or exaggerated.
The causes of triggering therefore often lie in the past. The aforementioned stimuli become emotional trigger points in the brain due to links between the stressful experiences.
Practical example:
Such causes can often be less dramatic traumatic events such as emotional neglect. If these stimuli occur again in the present, for example in the form of rejection, the strong emotional reaction is triggered once more.
The role of trigger points in psychology
In psychology, trigger points play a key role in understanding and treating trauma, anxiety disorders, and other psychological problems. Psychotherapy helps those affected to recognise their triggers, understand the associated emotional reactions, and develop strategies to deal with these reactions. By dealing with traumatic experiences, those affected learn to „defuse” their trigger points.
Understanding and recognising triggers
Psychological effects of triggers
The psychological effects of triggers are varied and stressful. When one is triggered, it can lead to anxiety, panic attacks, flashbacks, depression, and other psychological symptoms. Overwhelming, strong emotional reactions have a significant impact on daily life and lead to social isolation. It is important to take the psychological impact of triggers seriously and seek professional help to develop appropriate coping strategies.
How to recognise triggers
To effectively deal with emotional triggers, it is crucial to recognise them first. Recognising triggers requires mindfulness and introspection. Pay attention to situations in which you experience a disproportionately strong emotional reaction. Ask yourself what could have triggered this reaction. Sometimes the triggers are obvious, sometimes more subtle. Keep a diary to recognise patterns and identify specific triggers.
Trigger warnings and their meaning
Trigger warnings are used to protect people from content that could trigger traumatic memories or strong emotional reactions. They enable those affected to prepare for potentially stressful content or to avoid it. Trigger warnings are a sign of respect and sensitivity to the experiences of others and help to create a safe environment for all. Understanding and heeding trigger warnings is essential to avoid unnecessary suffering.
How to deal with emotional triggers?
Dealing with emotional triggers takes some practice. If you are triggered in a particular situation, try to ground yourself. Concentrate on your senses: what do you see, hear, smell, or feel? Breathing exercises help to reduce panic. It is also important to reassure yourself and remind yourself that you are safe and that the current situation is not the traumatic experience.
Common emotional triggers
Locations
Certain places function as strong emotional triggers, especially if they are associated with traumatic experiences or painful memories. A place where a traumatic event has taken place can trigger the associated feelings of fear, panic, or helplessness. Even seemingly neutral places can become emotional trigger points through unconscious associations. It is important to be aware of these potential triggers and develop strategies to deal with them.
Odours
Smells have a unique ability to trigger memories and emotions, as the sense of smell is directly linked to the limbic system, the part of the brain responsible for emotions and memory. A particular odour associated with a traumatic experience can immediately trigger strong emotional reactions. Such an odour can function as a trigger point, even if the person does not consciously remember the specific memory.
Sounds
Similar to odours, certain sounds can also act as emotional trigger points and trigger strong emotional reactions. A sound that was heard during a traumatic event can reactivate the associated feelings of fear, panic, or helplessness. Even seemingly harmless noises can become emotional triggers through unconscious associations.
Feelings
Feelings themselves can also become emotional triggers. Fear, helplessness, shame, or anger, which were associated with traumatic experiences in the past, also trigger in the present and lead to a strong emotional reaction, which is always adapted to the original traumatic experience, not to the present. Why do triggers become effective?
Triggers are often triggered by a combination of factors. A traumatic experience forms the basis on which certain triggers develop. Certain situations, odours or even thoughts that are reminiscent of the traumatic experience then trigger a strong emotional reaction. Everyone has their own pattern of triggers. Strategies for dealing with triggers
Dealing with emotional triggers
Strategies for dealing with triggers include relaxation techniques such as breathing exercises or meditation, which help to reduce the strong emotional reaction. Sometimes you have to consciously distance yourself from the particular situation in which you feel repeatedly triggered. A supportive social network is also an effective way of dealing with the challenges that emotional triggers bring.
Identify physical trigger points
Physical trigger points are characterised by pain or tension in certain muscle areas. Pay attention to your body’s signals. Professional treatment by a physiotherapist or masseur will release the physical trigger points and relieve pain.
Emotional support and coping strategies
Emotional support is crucial for dealing with emotional triggers. Sharing with loved ones or seeking professional help from a therapist helps to process the traumatic experience and develop coping strategies. It is important to remember that you are not alone and that there are ways to minimise the effects of emotional trigger points. The aim is to defuse the triggers.
Safety and avoidance behaviour: The fine line between protection and restriction
When dealing with emotional triggers, we often unconsciously develop strategies to protect ourselves from unpleasant feelings. In psychology, these are referred to as safety and avoidance behaviours. It is crucial to understand this mechanism because it is a double-edged sword.
Safety behaviours are small, often subtle actions that we perform to ‘defuse’ a perceived threatening situation and avoid anxiety or panic. Examples of this are
Always putting the phone on silent to avoid unexpected calls and potential conflict.
Only discussing certain „safe“ topics in social gatherings.
Constantly checking that the door is locked to create a sense of security.
Avoidance behaviour goes one step further. Here, the triggering situation or stimulus is avoided completely:
You turn down invitations because you might meet certain people.
You avoid certain places, films, news, or even music genres.
You end conversations abruptly as soon as a certain topic comes up.
Why this behaviour can be problematic:
In the short term, these strategies are very effective—they reduce immediate anxiety. In the long term, however, they confirm and reinforce the underlying fear. The brain learns, „The danger was real; just because I avoided it, nothing bad happened.“ The avoided situation or trigger retains its threatening nature and appears ever more powerful. This can increasingly restrict your room for manoeuvre and lead to social isolation.
The healthy middle way:
The aim is not to throw all safety strategies overboard. Rather, the aim is to become aware of them and gradually reduce them if they restrict your life. Ask yourself, „Is this behaviour protecting me or keeping me trapped?“ Moving from pure avoidance to consciously developing tolerance—for example, by following the tips above—is the key to dealing with your triggers more freely.
FAQ on triggers and trigger points
Basics & definitions
What is a trigger?
A trigger is a stimulus that evokes a strong emotional response or memory of a traumatic experience. Triggers are diverse and range from visual stimuli to odours and certain situations.
What are psychological/psychological triggers?
Psychological triggers are stimuli that cause psychological symptoms or emotional stress. They are often associated with past traumatic events or stressful experiences and can trigger anxiety, panic attacks, or depressive moods if one is triggered.
What are emotional triggers?
Emotional triggers are specific stimuli that evoke a strong emotional response. These emotional triggers can be words, images, places, or even odours that remind us of past, stressful situations. Recognising your own emotional triggers is the first step to dealing with them better.
What are trigger points?
Trigger points are specific stimuli that trigger a strong emotional reaction or memory of a traumatic experience. These trigger points can be diverse and range from visual stimuli to odours and certain situations. They are part of our spectrum of trigger points.
What are emotional trigger points?
Emotional trigger points are specific stimuli that cause an intense emotional reaction. They are triggered by a particular situation, smell, or place. Recognising and understanding your own emotional trigger points early on is an important step in dealing with them better and managing the associated symptoms.
What are physical trigger points?
Physical trigger points are localised hardenings in the muscles that cause pain that radiates to other parts of the body. These trigger points are caused by overuse, poor posture, or injury. Treatment often involves manual therapy and specific stretching exercises to release the tension. They are part of our pattern of trigger points.
Where does the term „trigger“ come from?
The term „trigger“ originally comes from the military field and refers to the trigger of a weapon. In psychology, the term is used to describe a stimulus that triggers a strong emotional reaction or memory of a traumatic experience. In other words, you are triggered.
Development & origin
How do trigger points develop?
Trigger points are caused by traumatic events or stressful experiences in the past. These experiences are stored in the memory and triggered by certain triggers in the present, which leads to a strong emotional reaction. In other words, you are triggered.
Such trigger points are created by linking sensory experiences (such as odours, sounds, or images) with the emotional and physical reactions that were experienced during a traumatic event. These links lead to similar stimuli automatically triggering the same reactions in the future.
Are trigger points really caused by the psyche?
Yes, trigger points are often caused by psychological processes, particularly in connection with trauma or stressful experiences. The psyche stores these experiences and links them to certain stimuli, which then act as triggers. This is why these triggers are often referred to as emotional triggers.
Can a traumatic experience or an unpleasant experience be a trigger?
Yes, a traumatic or unpleasant experience can definitely be a trigger. Such experiences can be deeply anchored in memory and can be triggered by certain stimuli, such as odours, sounds, or places, leading to a strong emotional reaction.
Triggers & examples
What can act as a trigger?
Various stimuli act as triggers, such as places, odours, sounds, images, words, certain situations, or even postures. The decisive factor is that the trigger has a connection to a past, stressful experience and causes a strong emotional reaction when triggered.
We are triggered by stimuli that are usually unconsciously associated with traumatic or stressful experiences. These include sensory stimuli such as odours, sounds, and images, but also certain words, places, or situations that evoke memories of the past.
What are examples of emotional triggers?
Examples of emotional triggers include odours that remind us of a traumatic experience, certain pieces of music that are associated with a painful breakup, or places where we felt unsafe or threatened. Anniversaries of stressful events can also act as emotional triggers.
Can words be triggers?
Yes, words can definitely be triggers. Certain expressions, insults, or derogatory remarks trigger strong emotional reactions in people who have had such experiences. It is important to be aware of the potential impact of words.
Does what is experienced have a stronger effect than what is read?
In general, what has been experienced has a stronger effect than what has been read, as personal experiences are often more deeply anchored in the memory and evoke a more intense emotional response. However, even reading content, particularly if it is very graphic or emotional, acts as a trigger, especially if it is reminiscent of a traumatic experience.
Effect & symptoms
How exactly do triggers work?
Triggers work by creating a connection to a past, often traumatic experience. When someone is triggered, the emotions and physical sensations associated with this experience are reactivated and lead to a strong emotional reaction, with fear, panic, anger, or other stressful feelings. The triggers activate the old patterns.
What symptoms do trigger points show?
Trigger points show various symptoms, both on a physical and emotional level. Physically, trigger points cause pain, tension, muscle spasms, or restricted movement. Emotionally, they lead to anxiety, panic attacks, flashbacks, depression, or an overwhelming, indefinable emotional tension.
Do trigger points hurt?
Yes, trigger points definitely cause pain. Physical trigger points are often associated with localised pain and tension, while emotional trigger points lead to emotional pain and distress. It is important to understand the different types of trigger points.
What do trigger points feel like?
Trigger points feel different depending on whether they are physical or emotional trigger points. Physical trigger points often feel like small, nodular indurations in the muscles that are painful when pressure is applied. Emotional trigger points trigger a feeling of tension, anxiety, or inner restlessness.
What do triggers trigger?
Triggers trigger a strong emotional reaction based on a past, often traumatic experience. They evoke feelings of fear, panic, anger, sadness, or helplessness and the impression of losing control.
What trigger points cause?
Trigger points cause physical complaints such as pain and tension and emotional states such as fear, panic, or flashbacks. The exact reaction depends on the type of trigger point and the individual experience.
Dealing and coping
How to deal with emotional triggers?
To deal with emotional triggers, it is important to first recognise them and understand what experiences are associated with them. Then, coping strategies such as breathing exercises, mindfulness, or talking to a trusted person help to reduce the strong emotional reaction. It is important to know your own trigger points.
In the short term, you can deal with a trigger by removing yourself from the situation, taking a deep breath, and focussing on your senses to ground yourself. It is also often possible to calm yourself down and remind yourself that the current situation is not the traumatic experience.
How to switch off emotional triggers?
Emotional triggers cannot simply be „switched off“, but you can learn to deal with them better. This requires dealing with the traumatic experiences that underlie the emotional triggers and developing coping strategies to reduce the strong emotional reaction.
How do I recognise my emotional triggers?
To recognise your own emotional triggers, it is important to pay close attention to your own reactions in different situations. Keep a diary in which you record when you experience a strong emotional reaction and what might have triggered it. Over time, you will recognise patterns and identify your emotional triggers.
How can trigger points be found?
Physical trigger points can be found by palpating the muscles. They often feel like small, nodular indurations that are painful when pressure is applied. Emotional trigger points can be identified by observing yourself and recognising patterns in your own reactions.
How useful are trigger warnings?
Trigger warnings are a double-edged sword. On the one hand, they enable those affected to prepare themselves for potentially stressful content or to avoid it, which is particularly important after trauma. On the other hand, they also serve safety and avoidance behaviours, which are used to avoid dealing with the emotional triggers. The effectiveness of trigger warnings depends on the individual situation and the needs of those affected. It is important to understand the spectrum of trigger points.
Personal thoughts & application
„Are you triggered now or what?“
The question „Are you triggered or what?“ is usually pejorative and trivialising. We must learn to react sensitively to the feelings of others and understand that triggers are a real and stressful experience.
Do you know your trigger points?
Knowing your trigger points is an important step in dealing with them and managing the symptoms associated with them. Take time to recognise your emotional and physical trigger points and develop coping strategies.
Do you know your partner’s trigger points?
Knowing your partner’s trigger points helps to avoid misunderstandings and create a supportive environment. Talk openly about your experiences and needs to better understand and support each other.
What do emotional trigger points want to show you?
Emotional trigger points want to show you which unresolved conflicts or traumatic experiences in your past still need to be dealt with. They are a signal that it is time to deal with these issues and find healing.
Would you like to work on your trigger points in a counselling session?
A therapist offers professional support and guidance. Together you will explore the underlying causes, develop coping strategies, and leave trauma behind you over time.
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