Anxiety and Triggers: Understanding and Overcoming PTSD

Hi everyone! Today I want to share some great information I got from Emma McAdam, a licensed Marriage and Family Therapist. Today, we're diving deep into the concept of triggers, how they form, and most importantly, how to overcome them. Understanding triggers is vital for anyone dealing with anxiety or PTSD.

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Not long ago, she took her daughters to a free day at the museum. It was a fun outing until her two-year-old pressed the emergency call button in the elevator. As she was trying to manage the situation, her four-year-old got accidentally separated from them, leading to a rather chaotic reunion. After that day, her four year old developed an understandable anxiety around elevators. She believed they were dangerous, even though they weren't. This is a perfect example of how triggers work.

A trigger is a psychological principle known as paired association. It means that something reminds someone of a previous trauma or danger, leading to an intense emotional reaction. For instance, if a soldier has seen a backpack used as an IED, they might feel anxious when they see a backpack on the sidewalk. This isn’t because the backpack is dangerous, but because their brain has formed an association between the two.

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Now, let’s talk about the trend of trigger warnings. These warnings might be helpful in some contexts, but they can also make things worse. Many people don’t know how to deal with real triggers other than to avoid them. Avoidance is not the solution; it often leads to a cycle of increased anxiety.

To illustrate this, let’s consider Pavlov’s famous experiment with dogs. He rang a bell before giving them food, and eventually, the dogs would salivate at the sound of the bell alone, without any food present. This is how triggers can work in our lives; a neutral object becomes linked to a physiological response because of previous experiences.

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Most commonly, triggers relate to anxiety or anger. For example, someone who experienced an assault may feel anxious about situations that remind them of that incident. It's essential to understand that these triggers are not inherently dangerous; they are simply coupled with feelings of danger in our minds.

Let’s break down the difference between perceived danger and actual danger. A bomb is genuinely dangerous, while a backpack is not. Yet, the anxiety response to a backpack can be very real for someone who has had a traumatic experience associated with it.

When we avoid triggers, we actually reinforce our anxiety. Each time we avoid something that feels dangerous, our brain thinks, “Phew, I survived because I avoided that.” This can lead to heightened anxiety the next time we encounter a similar situation.

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So, how do we work on overcoming triggers? Here’s a simple approach you can take:

1. Notice and Name Your Triggers: Make a list of your triggers and assess if any are life-threatening. If not, they are perceived threats.
2. Identify Your Physical Reactions: Pay attention to how your body reacts to these triggers.
3. Reassess Your Triggers: Write down that this trigger feels dangerous but is actually safe.
4. Choose One Trigger to Face: Pick a trigger you feel ready to confront.
5. Gradual Exposure: Start facing your trigger in a safe environment with support.
6. Practice Relaxation Techniques: Use techniques like deep breathing or mindfulness.
7. Remind Yourself of Safety: Affirm that you are safe, even when feeling anxious.

Gradual exposure is key. For instance, if a child is afraid of elevators, practice riding them together, holding hands, and reassuring them that they are safe. Over time, they’ll learn that elevators are not dangerous.

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Finally, if you're dealing with triggers that involve actual danger, like driving after an accident, it’s crucial to acknowledge that some level of risk is part of life. Instead of avoiding these situations, find a balance between managing anxiety and accepting necessary risks.

Remember, triggers are neutral events that have become associated with anxiety responses. When we face these triggers gradually and safely, we can rewire our brains to let go of those anxiety responses. Working with a therapist can make this process smoother, but understanding the principles can empower you to start the journey yourself.

Thanks for reading! Please share this article with anyone who might benefit from it. Take care!

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