Triggered: What It Means, Why It Happens And What You Can Do
- Nadia Renata
- Jun 12
- 4 min read

We all have moments when something seemingly small sets off a surprisingly big emotional reaction. A comment. A memory. A smell. A look. Suddenly, your chest tightens, your thoughts spiral, and it feels like the ground under you has shifted.
That’s being triggered. And it’s more common than you might think.
What Is a Trigger?
A trigger is anything that brings up a strong emotional or physical reaction, often rooted in a past experience of trauma, stress, or emotional pain. These reactions aren’t just “in your head.” They are real physiological responses.
Triggers bypass logic and head straight for the nervous system. Your body goes into fight, flight, freeze, or fawn mode before you’ve even had a chance to process what’s happening. That’s because your brain thinks it’s protecting you from danger.
Common Triggers Might Include:
A certain tone of voice or facial expression
Words or conversations that feel too familiar
Rejection or criticism
Feeling left out or not heard
Loud noises or sudden changes in environment
Specific smells, locations, or songs tied to difficult memories
You don’t have to have experienced "big trauma" to be triggered. Small, repeated stressors also condition your body to go on high alert.
How Being Triggered Can Feel:
Tight chest or shortness of breath
Racing thoughts or mental fog
Panic, rage, shame, or deep sadness
Numbness or emotional shutdown
An intense urge to escape, lash out, or shut down
Feeling like you’ve been transported to a painful moment in the past
This isn’t weakness. It’s your nervous system doing what it was designed to do, protect you. But with practice, you can teach your body that it’s safe now.
In the Moment: Grounding Strategies for When You’re Triggered
When a trigger hits, your main goal is to regulate, to calm the body and reorient to the present. These techniques work with your nervous system, not against it.
1. Deep Breathing (Box Breathing or 4-7-8)
Breathe in for 4 counts → Hold for 7 → Exhale for 8.
Or try 4-4-4-4 Box Breathing. This signals your nervous system to slow down.
2. 5-4-3-2-1 Grounding Technique
Name:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
This pulls your mind back into the now.
3. Vagus Nerve Stimulation
The vagus nerve regulates your stress response. Activate it with:
Humming or singing (vibrations soothe the vagus nerve)
Gargling with water
Splashing cold water on your face
Slow, extended exhalations
These techniques calm the body quickly.
4. Let It Out Safely
Crying, shouting into a pillow, journalling, or even a short walk can help discharge the emotional intensity instead of letting it bottle up.
Feelings need movement. Find safe outlets to release the energy.
5. Movement or Touch
Shake your arms or legs
Do jumping jacks or dance
Press your feet into the floor
Hold your own hand, rub your arms; self-soothing touch is powerful
Movement helps shift your body out of the stress loop.
6. Affirm Your Safety
Say things out loud:
“I am safe right now.”
“This feeling will pass.”
“I am not back there. I am here.”
You are speaking to the part of you that still thinks you’re in danger. Reassure it.
Proactive Regulation: Building Resilience Over Time
Healing doesn’t just happen in the hard moments. It’s nurtured by the practices you do every day. These tools help train your body and brain to stay more regulated and responsive, even when life gets hard.
1. Know Your Triggers
Track them in a journal. What situations, people, or environments tend to activate you? Awareness is the first step to healing.
2. Daily Vagal Toning
Add small nervous system-soothing practices into your day:
Singing in the shower
Yoga or mindful movement
Cold exposure (brief, safe)
Long, slow breathing sessions
These train your body to return to calm more easily.
3. Therapy & Support
If your triggers feel overwhelming or persistent, consider speaking with a therapist. You don’t have to carry it alone. Professional support offers perspective, safety, and strategies that last.
4. Create a Comfort Kit
Fill a small box or bag with items that help you feel calm and safe:
A soft fabric
A weighted blanket
A grounding essential oil
Affirmation cards
A photo of someone who supports you
A small notebook for journaling
5. Mindfulness or Meditation
Even 5 minutes a day of silence, breath awareness, or guided meditation can improve your emotional regulation over time. Think of it as strength training for your nervous system.
6. Sleep, Nutrition and Hydration
You can’t regulate your emotions if your body is constantly depleted. Rest, nourishment and water are foundational tools, not luxuries.
You Are NOT Failing; You Are Feeling
If you've been triggered, you're not broken. You're human. If you're overwhelmed, it doesn’t mean you’re failing. It means you're feeling and that’s something survivors often had to shut down.
The path to regulation isn't about being calm all the time. It's about learning how to come back to yourself, again and again.
You deserve peace, not just in moments of stillness, but even in the chaos.
You are allowed to protect your peace.
You are allowed to feel.
And you are allowed to heal.
Whisper from the Heart:
"Triggers are not a sign of weakness, but a call to understand and heal. Every reaction is an opportunity to reconnect with yourself and regain your peace."
- Nadia Renata | Audacious Evolution
Affirmation: "I am safe in this moment. I honour my emotions and allow myself the space to feel and heal. I am not defined by my triggers."
Journal Prompt: What are some of the triggers you’ve noticed in your life? How can you begin to understand and address them with compassion, instead of self-judgment?
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Disclaimer: This article is for informational and reflective purposes only. It is not intended to diagnose, treat or replace professional mental health care. If you are navigating trauma, emotional distress or complex relational dynamics, please reach out to a qualified therapist or mental health professional. Healing is not something you have to do alone. Seeking support is not a weakness. It is a wise and courageous act of self-care.
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