Coping with Memories, Triggers and Reminders

Reliving a bad memory is not a fun experience. Although we will inevitably encounter triggers every once in a while, there are some things we can do to reduce the stress of these upsetting memories.

What is a Trigger?

A trigger is a feeling, memory, smell, sound or sight that triggers a bad feeling.

Trauma reminders can cause your body to react without much warning. Simple reminders of your traumatic experience such as seeing or hearing something similar to your actual experience can cause intense physical reactions. This in turn can increase stress.

Even thoughts about your trauma that come without warning can cause a strong physical response.
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Identify your Triggers

When you feel triggered, write down what you were doing, your reactions and thoughts that followed, and whether it was difficult to manage your response. Here are some things that you might notice:

• Places
• Conversation topics
• People or their characteristics
• Dates
• Your own stress level
• Activities
• Smells
• Photos or images

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Managing your Triggers

There is a 3-step skill to RID yourself of uncontrolled responses to triggers:

Step 1: Relax
Step 2: Identify what is triggering you
Step 3: Decide how to react to the trigger

Relaxation strategies such as muscle relaxation and positive mental imagery can help you manage stress reactions and allow you to cope with unexpected triggers.

Over time, you will respond less intensely and less frequently to triggers. If you feel that your reactions to triggers are interfering with your life and are not decreasing over time, consider talking with a therapist.

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