There is something quite tricky about triggers

By the time you notice you’re becoming more and more uncomfortable, it’s often already too late. The trigger has been activated, and you’ve missed the chance to step out of the chaotic pattern. With practice, you’ll notice these patterns resemble musical notes in a disordered symphony where we are the instruments. But don’t worry, they often follow an interesting, identifiable order.

What do we mean by “Trigger”?

A trigger is a stimulus—like a sound, smell, touch, or situation—that evokes a strong emotional or physical response, often tied to past experiences or unresolved issues. Understanding and addressing triggers can lead to healing and personal growth.

You can find more insights on how your triggers serve as gateways to healing in this post. >>

Triggers operate automatically, much like pressing a button to start a machine; the program runs until it finishes. In our lives, this means a particular trigger can toss us around in an automated cycle, making us experience a range of emotions and thoughts until it reaches its peak and then rewinds. Next time your button is pushed, you’ll likely find yourself on the same rollercoaster again.

What does “being triggered” mean?

Many people use the term “being triggered” to describe feeling upset by something “sudden” that threw them off balance—a significant look, a scent, an inappropriate touch, or whatever they perceive as the cause. Once their “button” is pushed, they often switch to autopilot with little control over what happens next. Sound familiar?

Here’s the good news! Being triggered is actually just the peak of a process. The “one thing” that seems to push the button is really the final piece of a sequence built from several earlier indicators leading to that moment.

I’m about to share a practice that will help you visualize this process. A trigger event echoes an unhealed past experience. It often starts with a small, hard-to-notice cue that may not even seem related, but it sets off a chain of events. This chain leads to the self-realization: “I am triggered, and I feel powerless to change it!”

Practice observing the HOW

Here’s an exercise that helps identify your trigger patterns. I developed this technique for clients experiencing anxiety and panic attacks.

First, bring to mind a specific trigger event and then detail the stages of what occurs when you’re triggered by writing them down. Notice the specific order in which sensations, thoughts, and emotions appear, peak, and then unwind.

Creating your Trigger Timeline

Draw a horizontal line on a piece of paper to create your timeline.

Focus on one trigger that frequently complicates your life. Write it at the top as a reminder, because this exercise works best with one trigger at a time.

Mark the center of your timeline with “Triggered.” This represents the peak event where you have minimal control. From here, explore what happens before and after this point. To the left of “Triggered,” note what led up to the event; on the right, what follows.

Consider this initial attempt a draft; you may need to adjust or shift some stages on your timeline, so don’t worry if it’s not perfectly refined yet. Since this trigger occurs frequently, you’ll have opportunities to make adjustments after future episodes. This approach will help you gain a clearer understanding of what’s happening and identify the moment when you can intervene and change the event while you still have control. But first, let’s continue with the rest of the exercise.

Look back from the peak and note what occurred just before you noticed you’re triggered. Was it confusion, frustration, shallow breathing, or someone specific you saw? Go back as far as you can until the trigger’s onset is complete. The goal is to map out the stimuli in a timeline to intercept the trigger before it fully activates.

Why do we do this?
By creating this map of different stimuli in chronological order, you gain the ability to intercept a trigger before it fully activates. The earlier you step in, the greater your chances of preventing the trigger from taking hold.

Now, track what happens after you realize you’ve been “triggered.” List everything that follows, such as feelings of sadness, anger, aggression, or regret. Continue documenting until you reach the moment when you regain calm. Also, consider the consequences of your behavior, such as any guilt, shame, or necessary apologies. Honest reflection here brings awareness and healing.

Make a refined version of your Trigger Timeline, highlighting the peak point with an exclamation mark. This is your target to avoid. Awareness alone shifts your journey, allowing you to intercept the trigger early.

Let’s Move Toward the Solution

Examine the start of your timeline: what’s the first indicator? Ask yourself, how can you alter thoughts, words, or actions before reaching this point? Each step on the left is an opportunity to change the cycle.

You may repeat it several times, but that’s okay—use each experience to refine your timeline and plan how to break the loop for better outcomes.

Alternatively, when you anticipate a situation where you might be triggered, you can prepare by doing this exercise beforehand. This preparation allows you to observe both yourself and the event more consciously, even if you are affected. Maintaining calm and peace in a stressful environment is truly a gift.

A Great Reward for Your Effort

After numerous conscious efforts, as you review your timeline, you’ll notice a significant shift on the right side, or perhaps you’ll see it beginning to dissipate entirely.

When you alter anything on the left side, the right side (the post-trigger phase) begins to fade, causing the timeline to gradually contract. You’ve successfully rewired your brain for the better. Having accomplished this once, you’ll be equipped to deactivate all your triggers moving forward.

A Friendly Reminder

Even if you lose control and find yourself going through the trigger cycle again, don’t be hard on yourself! It’s completely normal, and you might experience setbacks before getting it right. Even with successes, there can be challenges, and that’s okay too.

We all have days when, feeling sick or vulnerable, a trigger can more easily take over. With this practice, you’ll notice consistent patterns, allowing you to rely on your timeline to pinpoint when you can intervene, even if it’s just a slight change.

This is why we practice now, before you go, so you’ll be well-prepared by the time you’re in the jungle. It’s a learning curve for everyone, and after mastering the more intense triggers, you’ll start to address the subtler ones, propelling your healing journey forward. You got this! 

Ready to go even deeper?