Types of Triggers

Abdulaziz Alsufyani

29 October 2024

Are you aware of how everyday experiences can suddenly flood you with overwhelming emotions or memories? These instances, often called “triggers,” play a powerful role in shaping our emotional health. Triggers can be deeply personal, stemming from within—like thoughts, memories, or physical sensations—or they might come from external sources, such as relationships, specific environments, or even the media we consume.

In this post, we’ll explore the types of triggers that impact mental well-being, detailing how they manifest and offering insights into managing them effectively. By understanding what triggers us, we gain greater control over our reactions and the ability to foster a healthier emotional state. Dive in to discover practical ways to recognize and handle the triggers that influence your mental landscape.

Internal Triggers

Internal triggers are personal, often subtle cues from within—thoughts, emotions, or physical sensations—that influence how we react to situations. They can be challenging to recognize, yet acknowledging them is the first step toward healthier emotional responses. Below are some common types of internal triggers and practical insights into how they might affect you.

1. Intrusive Thoughts

Have you ever experienced an unexpected, unsettling thought that shifts your mood instantly? Intrusive thoughts, typically negative and distressing, are linked to anxieties, fears, or past trauma. They can include fears of failure, catastrophizing (imagining the worst possible outcome), or even socially inappropriate ideas. Although these thoughts are common, suppressing them can worsen their impact, often leading to a cycle of self-criticism and heightened distress.
Example: Imagine someone with perfectionist tendencies who constantly thinks, “I’m not good enough.” This mindset can snowball, leading to feelings of anxiety or depression. Recognizing intrusive thoughts and learning to acknowledge them without judgment can be a powerful tool for managing them.

2. Unresolved Emotional Pain

Emotional pain from past experiences—such as trauma, loss, or betrayal—can linger, resurfacing unexpectedly. This unresolved pain influences how we react to present situations, often without our conscious awareness. The connection isn’t always clear, leading to feelings of sadness, anger, or fear that seem out of place.
Example: Someone who experienced neglect in childhood might feel a wave of abandonment when a partner is late for dinner. Recognizing and addressing these feelings through therapy or self-reflection can help break the cycle of emotional pain.

3. Physical Sensations and Bodily Reactions

Physical sensations, like a racing heart or tight muscles, can also act as internal triggers. For some, these sensations may remind them of past trauma, leading to panic or anxiety. The body stores memories of trauma, and certain sensations may bring those memories to the surface, even when no real danger exists.
Example: A person who has experienced panic attacks may feel their heart race during exercise and fear another attack, which can trigger further anxiety. Understanding the link between physical sensations and emotional responses can empower individuals to manage these reactions with grounding techniques or relaxation exercises.

4. Memory and Flashbacks

Traumatic memories can sometimes reappear as vivid flashbacks, making it feel like the person is reliving the experience. Flashbacks can be triggered by sights, sounds, or smells and often evoke intense fear, sadness, or anger. During a flashback, the brain’s fight-or-flight response activates, which was helpful during the original trauma but can be distressing in safe, present-day situations.
Example: A car accident survivor might hear screeching tires and suddenly feel as though they’re back at the scene of the accident. Working with a mental health professional on grounding techniques can help manage flashbacks by anchoring the person in the present.

5. Low Confidence in Emotional Regulation (Self-Regulatory Efficacy)

Our confidence in managing emotions (self-regulatory efficacy) significantly impacts how we handle stress. A study found that people with low confidence in this area tend to avoid emotional challenges, which can backfire and increase anxiety. Building emotional regulation skills through mindfulness or therapy has been shown to improve confidence and reduce the frequency of emotional triggers.
Example: Someone with anxiety may try to avoid uncomfortable situations, but the more they suppress their feelings, the more intense the anxiety becomes. Acknowledging feelings and practicing self-compassion can help break this cycle.

6. Self-Discrepancies:

Self-discrepancies occur when there’s a gap between who we are (our “actual self”), who we wish to be (our “ideal self”), and who we feel we should be (our “ought self”). The larger these gaps, the greater the risk of experiencing anxiety, disappointment, or even depression. External pressures, personal expectations, and societal ideals often shape these perceptions.
Example: Someone who feels they “should be” more successful may experience frustration and disappointment, which can lead to negative self-evaluation. Practicing self-acceptance and setting realistic, personal goals can help minimize the impact of self-discrepancies.

Internal triggers are uniquely personal, often hidden beneath layers of thought and emotion. By identifying these triggers, individuals can learn to manage their responses. Therapy, mindfulness, and emotional regulation skills can all provide valuable support in managing these triggers in a healthy, constructive way.

External Triggers

External triggers arise from our environment—specific events, people, or surroundings. Unlike internal triggers, which stem from within, external triggers are usually easier to recognize but still affect each person uniquely. Becoming aware of these triggers can be the first step toward managing their emotional impact.

1. Interpersonal Stressors:

Interpersonal stressors are emotional reactions triggered by our relationships, especially those with family, friends, or partners. Since these relationships carry deep emotional investment, any tension or conflict can feel particularly distressing. Whether it’s a disagreement, criticism, or even subtle behaviors like passive aggression, interactions with people we care about can profoundly affect our emotional well-being. When someone we trust is critical or dismissive, it can feel destabilizing, impacting both self-esteem and the relationship itself.
Example: Repeated arguments with a close friend, especially over sensitive issues, can create ongoing anxiety. This isn’t just about the specific disagreement but also fears about the future of the relationship.

2. Exposure to Trauma Reminders:

People with a history of trauma can experience sudden emotional distress when they encounter specific reminders of past events. A sound, a smell, or a location can bring back memories, triggering the same emotional responses felt during the original trauma. Since the late 1800s, doctors observed that patients would react to trauma reminders with emergency-like responses. These reminders can keep the brain in “survival mode,” even when there’s no current danger, a phenomenon called “hypervigilance.” This can make it challenging for individuals to stay grounded in the present.
Example: Someone who survived an assault may feel a surge of anxiety when passing the place where it happened, even if the area is currently safe.

3. Unpredictable and Uncontrollable Stressors:

Unexpected events can intensify stress, especially for individuals with PTSD or anxiety disorders. For people with PTSD, research has shown that unpredictable or uncontrollable situations amplify feelings of helplessness, triggering an exaggerated startle response. This sensitivity to unpredictability highlights the importance of control and routine in managing symptoms of trauma and anxiety.
Example: A sudden, loud noise like a fire alarm might cause someone with PTSD to experience an intense panic response, even when there’s no real threat.

4. Sensory Overload:

In environments with excessive stimulation—like loud noises, bright lights, or crowded spaces—the nervous system can become overwhelmed, especially in those with sensory sensitivities or anxiety. Sensory overload makes it hard to filter out irrelevant stimuli, leading to feelings of stress and difficulty concentrating. This heightened response can prevent individuals from staying calm and grounded.
Example: At a crowded concert with bright flashing lights and loud music, someone sensitive to sensory input may feel a sense of panic, struggling to process the intense stimulation around them.

5. Environmental and Media Exposure

Our surroundings and the media we consume can significantly impact our mental health. Factors like clutter, noise, and lighting can trigger stress and make relaxation or focus challenging. Additionally, media consumption—particularly on social platforms—can shape our emotions. Constant exposure to negative news can lead to “doomscrolling,” where we keep reading distressing news despite feeling upset, increasing anxiety and helplessness. Social media, in particular, can foster unrealistic comparisons, fueling feelings of inadequacy or envy when we see curated, “perfect” lives.
Example: Watching a tragic news story or seeing idealized lives on social media may increase anxiety, amplifying feelings of self-doubt and hopelessness.

Understanding these external triggers can help individuals recognize and respond more effectively to their emotional reactions. By identifying triggers and incorporating supportive practices—such as mindfulness, grounding techniques, or setting boundaries around media consumption—it becomes easier to manage these responses and maintain emotional well-being.

FAQs

Are mental health triggers the same as stressors?

While they overlap, they are different concepts. A stressor is any factor that causes stress, while a trigger specifically causes a reaction tied to a mental health condition, such as a flashback or panic attack. For instance, a work deadline is a stressor but may not be a trigger unless it brings up memories or emotions associated with trauma or anxiety.

Can Mental Health Triggers Be Forgotten?

Yes, mental health triggers can sometimes lose their intensity or feel “forgotten” over time, though the process varies for everyone. Here’s a breakdown of how that works:

Memories Fade Naturally
Triggers are often linked to specific memories and emotions. Over time, some memories naturally fade, which can make certain triggers feel less intense. For some, this can mean triggers feel more distant or less emotionally charged.
The Brain Can “Rewire” Itself
Our brains have an amazing ability called neuroplasticity, which lets us “relearn” or “retrain” our responses. Certain therapies, like exposure therapy or cognitive-behavioral therapy (CBT), allow people to confront triggers in a safe way, helping to reduce or even eliminate the strong reactions they may once have caused.

In summary, while triggers are rarely forgotten completely, their emotional impact can fade over time, especially with the right support. This can make them feel “forgotten” or at least far less powerful in everyday life.