Skip to content
  • Mental Health Issues
    • Anxiety
    • ADHD
    • Bipolar Disorder
    • Depression
    • Grief
    • Narcissism
    • OCD
    • Personality Disorders
    • PTSD
  • Relationships
    • Dating
    • Marriage
    • Sex & Intimacy
    • Infidelity
    • Relationships 101
    • Best Online Couples Counseling Services
  • Wellness
    • Anger
    • Burnout
    • Stress
    • Sleep
    • Meditation
    • Mindfulness
    • Yoga
  • Therapy
    • Starting Therapy
    • Types of Therapy
    • Best Online Therapy Providers
    • Online Therapy Reviews & Guides
  • Medication
    • Anxiety Medication
    • Depression Medication
    • ADHD Medication
    • Psychotropic Medications
    • Best Online Psychiatrist Options
  • Reviews
    • Best Online Therapy
    • Best Online Therapy with Insurance
    • Best Online Therapy for Teens
    • Best Online Therapy for Anxiety
    • Best Online Therapy for Depression
    • Best Online ADHD Treatments
    • Best Online Psychiatry
    • Best Mental Health Apps
    • All Reviews
  • Therapy Worksheets
    • Anxiety Worksheets
    • Depression Worksheets
    • Relationship Worksheets
    • CBT Worksheets
    • Therapy Worksheets for Kids
    • Therapy Worksheets for Teens
    • ADHD Worksheets
    • All Therapy Worksheets
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Find a Local Therapist
    • Join Our Free Directory

Join our Newsletter

Get helpful tips and the latest information

Choosing Therapy on Facebook
Choosing Therapy on Instagram
Choosing Therapy on Twitter
Choosing Therapy on Linkedin
Choosing Therapy on Pinterest
Choosing Therapy on Tiktok
Choosing Therapy on Youtube
ChoosingTherapy.com Logo

Newsletter

Search Icon
  • Mental Health Issues
    • Anxiety
    • ADHD
    • Bipolar Disorder
    • Depression
    • Grief
    • Narcissism
    • OCD
    • Personality Disorders
    • PTSD
  • Relationships
    • Dating
    • Marriage
    • Sex & Intimacy
    • Infidelity
    • Relationships 101
    • Best Online Couples Counseling Services
  • Wellness
    • Anger
    • Burnout
    • Stress
    • Sleep
    • Meditation
    • Mindfulness
    • Yoga
  • Therapy
    • Starting Therapy
    • Types of Therapy
    • Best Online Therapy Providers
    • Online Therapy Reviews & Guides
  • Medication
    • Anxiety Medication
    • Depression Medication
    • ADHD Medication
    • Psychotropic Medications
    • Best Online Psychiatrist Options
  • Reviews
    • Best Online Therapy
    • Best Online Therapy with Insurance
    • Best Online Therapy for Teens
    • Best Online Therapy for Anxiety
    • Best Online Therapy for Depression
    • Best Online ADHD Treatments
    • Best Online Psychiatry
    • Best Mental Health Apps
    • All Reviews
  • Therapy Worksheets
    • Anxiety Worksheets
    • Depression Worksheets
    • Relationship Worksheets
    • CBT Worksheets
    • Therapy Worksheets for Kids
    • Therapy Worksheets for Teens
    • ADHD Worksheets
    • All Therapy Worksheets
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Find a Local Therapist
    • Join Our Free Directory
  • What Are Trauma Triggers?What Are Trauma Triggers?
  • ExamplesExamples
  • What Happens EmotionallyWhat Happens Emotionally
  • How to Identify TriggersHow to Identify Triggers
    • Free WorksheetFree Worksheet
  • How to CopeHow to Cope
  • When to Seek HelpWhen to Seek Help
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources
Trauma Articles Trauma Types of Trauma Therapy PTSD Best Online Therapy

Trauma Triggers: How to Identify & Deal With Them

Headshot of Shirley Porter, RP, RSW, CCC

Author: Shirley Porter, RP

Headshot of Shirley Porter, RP, RSW, CCC

Shirley Porter RP

With over 30 years of experience, Shirley specializes in treating trauma (PTSD/CPTSD), depression, anxiety, grief, and relationship issues, using an eclectic therapeutic approach.

See My Bio Editorial Policy
Headshot of Naveed Saleh MD, MS

Medical Reviewer: Naveed Saleh, MD, MS Licensed medical reviewer

Headshot of Naveed Saleh MD, MS

Naveed Saleh MD, MS

Dr. Saleh is an experienced physician and a leading voice in medical journalism. His contributions to evidence-based mental health sites have helped raise awareness and reduce stigma associated with mental health disorders.

See My Bio Editorial Policy
Published: May 1, 2024
  • What Are Trauma Triggers?What Are Trauma Triggers?
  • ExamplesExamples
  • What Happens EmotionallyWhat Happens Emotionally
  • How to Identify TriggersHow to Identify Triggers
    • Free WorksheetFree Worksheet
  • How to CopeHow to Cope
  • When to Seek HelpWhen to Seek Help
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources

A trauma trigger is a psychological cue that activates involuntary memories of past traumatic experiences. Experiencing trauma triggers can be distressing and debilitating at times. While addressing the trauma itself is the best way to reduce or eliminate trauma triggers, there are coping mechanisms to help support yourself through an episode.

ADVERTISEMENT

Recover from Trauma with the Help of a Therapist.

Therapy can help you live a better life. BetterHelp provides convenient and affordable online therapy, starting at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you!

Free Assessment

What Are Trauma Triggers?

Trauma triggers refer to specific people, places, or other stimuli reminiscent of past traumatic experiences. Triggers can be apparent or far more subtle, with some individuals not recognizing the extent of their influence. When confronted with a trigger, people may experience distressing physical or emotional responses, including intense anxiety, flashbacks, or fear.

Examples of Trauma Triggers

Individual circumstances, past experiences, and the specific nature of the event can influence how someone responds to a trauma reminder. Common trauma trigger examples include specific locations, sensory triggers, anniversaries, and identified people. The intensity and type of triggers may evolve over the lifespan.

Here are some examples of trauma triggers:

Sounds

Sound is a typical trauma trigger. Specific noises, such as fireworks, screams, sirens, slamming doors, or songs, may quickly evoke intense emotional responses associated with the past trauma. These sounds may be directly related to the trauma or resemble the trauma (i.e., fireworks reminding someone of gunshots).

Locations & Situations

Specific locations and situations can represent trauma riggers. For example, someone may have an extreme reaction when revisiting the scene of the event, such as a childhood home or previous workplace. Situations that share parallel themes with the trauma, such as attending a crowded conference after being assaulted in a crowded bar, can also elicit a trauma response.

Sights

Sights can also serve as trauma triggers. For example, individuals who experience medical trauma may feel triggered by seeing blood or a hospital. Another person with a history of domestic abuse might respond to seeing someone who resembles their ex-partner. This trigger can be more covert, as patterns or colors can also be unsettling.

Smells

Research suggests odor memory can result in intense emotions, partially explaining why certain smells can trigger trauma responses in survivors. 2 For example, smelling a specific cologne associated with an abuser can be distressing for a survivor of sexual abuse.

Emotions

Experiencing emotions associated with a traumatic event can trigger the stress response. Feeling or witnessing someone feel angry, ashamed, sad, afraid, or disgusted can remind the individual of their trauma, often resulting in heightened anxiety, hypervigilance, and distress.

ADVERTISEMENT

Treatment for Trauma & PTSD

Therapy for PTSD – Get help recovering from trauma from a licensed therapist. BetterHelp offers online therapy starting at $65 per week and is FSA/HSA eligible by most providers. Free Assessment

Online PTSD Treatment – Talkiatry offers personalized care from psychiatrists who listen and take insurance. Get matched with a specialist in just 15 minutes. Take their assessment.

What Happens When Trauma Is Triggered?

When people encounter trauma triggers, they can experience significant behavioral, somatic, and psychological responses. Reactions vary in intensity and frequency. Some people may appear visibly upset, while others dissociate and reflect their reactions inward. Generally, trauma survivors may experience panic, increased heart rate, flashbacks, and a sense of shutting down.

Below are common reactions when exposed to trauma triggers:

  • Anxiety
  • Sadness
  • PTSD flashbacks
  • Panic attacks
  • Sense of numbness
  • Trembling
  • Sweating/increased body temperature
  • Difficulty concentrating
  • Hypervigilance
  • Rage

How to Identify Trauma Triggers

Identifying triggers is essential when learning to manage them. A clear sign of exposure includes a distressing reaction to a specific sensory experience. Someone may have an exaggerated or overblown response to a sound, smell, or situation that seems harmless to outsiders. They may struggle to calm down until they can remove the trigger or themselves from the environment.

Below are questions to ask yourself to help you identify trauma triggers:

Before encountering a trauma trigger

  • How were you feeling physically and emotionally?
  • What were you thinking about?
  • Where were you?
  • Who was there?
  • What was happening outside of you?

After encountering a trauma trigger

  • What physical sensations did you have?
  • What emotions did you experience?
  • What thoughts did you have?
  • Where were you?
  • Who was there?
  • What was happening?

Free Worksheet for Identifying Your Trauma Triggers

Identifying Trauma Triggers Worksheet

Identifying Trauma Triggers Worksheet

Identifying your trauma triggers can help you to both avoid them and learn to cope with them in healthy ways.

Download

12 Tips for How to Deal With Trauma Triggers

Survivors can take several steps to ensure they feel safe, stable, and calm when and after encountering trauma triggers. Experiment with different strategies to find what works for you. Focus on finding ways to help your mind and body stay grounded in the present moment. Additionally, working with a therapist specializing in trauma can help you process and release trauma.

Here are twelve tips for dealing with trauma triggers:

1. Go to a Safe Place

Trauma triggers can cause symptoms that make paying attention to your environment difficult. Go to a safe place (i.e., a bathroom, private bedroom, parking spot) until your trauma reaction has passed and you can ground yourself again.

2. Use a TV Screen Visualization

Visualize your flashbacks on a TV screen. Imagine yourself changing the channel to a calming program or image. This exercise can provide a sense of control and stability when encountering a trauma trigger. Remind yourself, “It’s over. I am safe now.”

3. Practice Breathwork

Encountering trauma triggers can lead to reliving your trauma. Your body will respond as though the event is happening in the present, and your breathing will likely change as part of the fear response.

You can combat these reactions through mindful breathing. Breathwork requires you to tune into your current body, not your past self. Take a break to inhale deeply through your nose before exhaling to release pent-up emotions and physical sensations in your body. Repeat this process until you feel at ease and calm.

4. Use the “Three Things…” Method

Various grounding techniques can help pull you away from trauma triggers into the present moment. For example, use the “Three Things” strategy. Find three objects in your environment, focusing on their color and visual characteristics. Next, listen and identify three sounds, noticing tone and patterns. Finally, observe the temperature, weight, or texture of three items. This short practice can distract you from a trauma response and provide immediate relief.

5. Create a Safety Plan

Create a safety plan of people, places, objects, and activities to seek when encountering trauma triggers.  Keep this list handy to remind you of tools that help you become calmer and grounded again.

6. Read or Listen to a Message From Yourself

Write or record a message to support yourself when experiencing trauma triggers. For instance, tell yourself you are a survivor with a warrior spirit. Say, “I am safe, and the trauma is over.” Remind yourself you have power over your choices–your trauma does not control you. You can also revisit and review safe persons, helpful resources, accomplishments, and grounding strategies.

7. Distract Yourself

Some people find distractions detour them from the previously established neural pathway between trauma triggers and symptom responses. Healthy distractions include calling a friend, playing with animals, singing, or listening to guided meditations.

8. Engage in Self-Soothing

Self-soothing means engaging in strategies that elicit safety, comfort, and relaxation. Everyone has different self-soothing methods, but even the simplest activities can be beneficial. Consider taking a hot shower, lighting a candle, or cuddling a pet. You can also eat your favorite meal or play calming music. Spend time exploring what makes you feel most at ease and use these strategies to calm your fear response when managing trauma triggers.

9. Use Mindfulness Techniques

Mindfulness involves grounding yourself in the here and now. Being mindful keeps you in the present, helping diffuse anxiety and distress associated with trauma triggers. Consider taking a few deep breaths when feeling overwhelmed. You can also plant your feet on the floor and focus on your surroundings or other visible objects.

10. Reach Out to a Loved One

Seeking support can be essential when taking care of your emotional wellness. Reacting to a trauma trigger is not wrong, but sharing your difficulties with a loved one can reduce anxiety and help you cope. Consider calling a local hotline or warmline if you don’t have a healthy support system.

11. Avoid Known Triggers

Avoiding triggers is not always possible or in your best interest. However, some triggers can lead to distressing and disabling symptoms. Until you can address your trauma through therapy, avoiding specific things can be helpful. For example, you can limit exposure to toxic people or locations that remind you of the event.

You can explore other coping strategies once you heal from your trauma. You can make informed, grounded decisions as to whether voluntarily exposing yourself to trauma triggers is worth the outcome.

12. Practice Dual Awareness

Dual awareness refers to holding two different perspectives simultaneously. For example, you might think about a happy memory while sensing how your breath feels. You can combine various methods to find what works for you. This practice supports emotional regulation and connection with your inner reality.

ADVERTISEMENT

Recover from Trauma with the Help of a Therapist.

Therapy can help you live a better life. BetterHelp provides convenient and affordable online therapy, starting at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you!

Free Assessment

When to Seek Professional Support

Consider seeking support if trauma triggers result in debilitating and distressing symptoms. Focus on choosing a professional specializing in trauma-informed therapy and PTSD. While PTSD does not go away on its own, therapy exists to help you heal. Take some time to find the right therapist in an online therapist directory or through your physician.

Therapy to help you cope with and manage trauma triggers include:

  • Trauma-focused cognitive behavioral therapy (TF-CBT): TF-CBT blends CBT interventions with trauma-focused interventions to help people process their traumatic experiences and better manage distressing thoughts and emotions.
  • Comprehensive resource model (CRM): CRM combines attachment theory, neurobiology, and somatic experiences to resolve trauma and strengthen an internal sense of resilience.
  • Cognitive processing therapy (CPT): CPT for PTSD helps people reframe negative thoughts about their trauma, potentially reducing their symptoms and improving overall emotional wellness.
  • Internal family systems (IFS): Internal family systems therapy posits that each person has a Self with different parts (i.e., Exiles, Firefighters, and Managers) that carry and defend the Self from the pain of the trauma. IFS helps you connect with the Self to release pain and assist the parts in learning to work together healthily.
  • Eye movement and desensitization and reprocessing (EMDR): EMDR for PTSD uses bilateral stimulation to help individuals process trauma memories and release distress related to the event.

In My Experience

Headshot of Shirley Porter, RP, RSW, CCC Shirley Porter, RP

“In my experience, the best way to address trauma triggers is to get to the root of and release trauma. In trauma therapy, getting to a place where trauma triggers no longer affect you takes time. I encourage you to experiment with these strategies to find what works for you. You can reduce or eliminate resultant trauma triggers. I encourage you to seek out help.  You deserve to heal and reclaim your mind, body, and life.”

Trauma Triggers Infographics

What Are Trauma Triggers   What Happens When Trauma Is Triggered   How to Identify Trauma Triggers

12 Tips for How to Deal With Trauma Triggers

Frequently Asked Questions

Why Do People Develop Trauma Triggers

Click here to open the answer container. Click here to close the answer container.

Some research suggests the brain stores traumatic memories in the amygdala instead of the hippocampus, causing some survivors to stay stuck in survival mode.1 The brain automatically encodes a trigger (even a seemingly benign one) as a threat, thus activating the fight-or-flight response. Over time, continuous exposure can worsen these reactions.

Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Trauma and its Effect on the Brain (2023, January). CPTSD Foundation. https://cptsdfoundation.org/2023/01/20/trauma-and-its-effect-on-the-brain/

  • Sense of Smell, Memories, and Emotions. (2019). American Psychiatric Association. https://www.psychiatry.org/news-room/apa-blogs/sense-of-smell-memories-and-emotions

Show more Click here to open the article sources container.

We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

May 1, 2024
Author: Shirley Porter, RP, RSW, CCC (No Change)
Medical Reviewer: Naveed Saleh, MD, MS (No Change)
Primary Changes: Added sections titled “What Are Trauma Triggers?”, “Why Do People Develop Trauma Triggers?”, “Examples of Trauma Triggers”, “What Happens When Trauma Is Triggered?”, “Use Mindfulness Techniques”, “Reach Out to a Loved One”, and “Practice Dual Awareness”. New content written by Nicole Artz, LMFT, and medically reviewed by Naveed Saleh, MD, MS. Fact-checked and edited for improved readability and clarity.
May 11, 2023
Author: Shirley Porter, RP, RSW, CCC
Reviewer: Naveed Saleh, MD, MS
Show more Click here to open the article update history container.

Your Voice Matters

Can't find what you're looking for?

Request an article! Tell ChoosingTherapy.com’s editorial team what questions you have about mental health, emotional wellness, relationships, and parenting. Our licensed therapists are just waiting to cover new topics you care about!

Request an Article

Leave your feedback for our editors.

Share your feedback on this article with our editors. If there’s something we missed or something we could improve on, we’d love to hear it.

Our writers and editors love compliments, too. :)

Leave Feedback

Additional Resources

To help our readers take the next step in their mental health journey, ChoosingTherapy.com has partnered with leaders in mental health and wellness. ChoosingTherapy.com is compensated for marketing by the companies included below.

Online Therapy 

BetterHelp – Get support and guidance from a licensed therapist. BetterHelp has over 30,000 therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you. Free Assessment

PTSD Treatment & Medication Management Covered by Insurance

Talkiatry – offers personalized care from psychiatrists who listen. They offer medication management and they’re in-network with every major insurer. Take a free assessment.

Trauma & Abuse Newsletter

A free newsletter from the experts at ChoosingTherapy.com for those impacted by trauma or abuse. Get encouragement, helpful tips, and the latest information. Sign Up

ChoosingTherapy.com Directory 

Find local therapists that offer online and in-person therapy. Search for therapists by specialty, experience, insurance, and location. Find a therapist near you.

Best Online Therapy Services of 2025: Our Firsthand Experiences & Recommendations

Best Online Therapy Services

There are a number of factors to consider when trying to determine which online therapy platform is going to be the best fit for you. It’s important to be mindful of what each platform costs, the services they provide you with, their providers’ training and level of expertise, and several other important criteria.

Read more
Types of Therapy for Trauma

9 Types of Therapy for Trauma

Experiencing trauma can result in distressing and debilitating symptoms, but remind yourself that there is hope for healing. If you or a loved one is suffering from the aftereffects of trauma, consider seeking therapy. Trauma therapy can help you reclaim your life and a positive sense of self.

 

Read more

Find a therapist in your state

Get the help you need from a therapist near you

City or zip Search

Alabama
Arizona
California
Colorado
Florida
Georgia
Illinois
Maryland
Massachusetts
Michigan
New Jersey
New York
North Carolina
Pennsylvania
Texas
Virginia
Washington
Wisconsin

Are you a Therapist? Get Listed Today

Trauma Newsletter

A free newsletter for those impacted by trauma. Get helpful tips and the latest information.

ChoosingTherapy.com Logo White
  • About Us
  • Contact Us
  • Write for Us
  • Careers
  • Editorial Policy
  • Advertising Policy
  • Privacy Policy
  • Terms of Service

FOR IMMEDIATE HELP CALL:

Medical Emergency: 911

Suicide Hotline: 988

View More Crisis Hotlines
Choosing Therapy on Facebook
Choosing Therapy on Instagram
Choosing Therapy on X
Choosing Therapy on Linkedin
Choosing Therapy on Pinterest
Choosing Therapy on Tiktok
Choosing Therapy on Youtube

© 2025 Choosing Therapy, Inc. All rights reserved.

X