Emotional Triggers & Trauma: A Holistic Perspective
From my understanding, emotional triggers and trauma requires an interdisciplinary approach to understand and manage it. One that integrates psychology, movement science, Polyvagal Theory (PVT), mindfulness and maybe even quantum theory! Just to be clear, ladies, I am not mental health professional and what I write about today is based on my own research, experience and introspection. Please use the information as part of your own research for your glow-up, not as professional advice.
What Are Emotional Triggers?
Being triggered often involves intense and unexpected emotional reactions that cause us to involuntarily relive past trauma. This state often brings up uncontrollable and unresolved emotions, often rooted in past experiences. While these emotions can feel very real and justified in the moment, they are often disproportionate to the situation, leaving individuals overwhelmed.
Emotional triggers are the incidents, situations, interactions, environments, smells, sights and sounds that remind us of a memory or past trauma. That piece of your history somehow imprinted on your subconscious as ‘unsafe’ and when you are exposed to that same stimuli, it elicits that same emotional reaction as when it first occurred.
Emotional triggers are also often present in close and intimate relationships. Because this is where the stakes are high and we are at our most vulnerable. These relationships are where we want to feel connection and love and safety. We have invested so much of ourselves into the relationship that the idea of being rejected by them is just to devastating.
The bad news is that getting triggered is a most unpleasant experience. For me, my heart starts to race and feel like it’s about to burst out of my chest, I find it hard to breathe, I start feeling anxious and unsafe. My emotions feel out of control and I feel an inexplicable urge to leave the triggering situation.
If I don’t do something about my triggered state, my mind will turn to rumination, replaying and overthinking about the incident that triggered me. I spend all my time endlessly analysing and assigning blame to others.
The good news is that, with time, patience and persistence, you can work towards managing your triggers so effectively that things that used to set you off, take longer to do so, and you bounce back from the episode much faster that you used to.
As for me,
It took me many rounds of getting triggered before I even realised what was happening. And then I started learning about emotional triggers. And I put into practice whatever I could. Using techniques from the Polyvagal Theory, Inner child work and loving self-compassion, I was able to gradually soothe myself, process the emotions and figure out the cause.
Over time, I feel like my tolerance for certain ‘uncomfortable experiences’ improved. Giving myself the space to process the emotions meant that I became able to share my experience with others in a way that didn’t bring up shame. That allowed me to be more at peace with myself. A direct effect was that my mental chatter went down significantly. Because the ‘conversation’ was had.
I also know myself a lot better now. I have identified the type of situations that trigger me and I do my best to stay away from them. And I actually have an idea of where my boundaries are!
The thing about triggers,
They are your body’s way of keeping you safe. They are at their root, a survival response. Based on past experiences possibly in childhood where you were small and vulnerable, this is your body’s way of protecting and defending you. The old and primitive parts of your human brain doesn’t yet realise that you are no longer powerless; but in fact have grown into a smart and capable adult woman.
A key characteristic of being triggered is that the body’s emotional and physiological reactions are often more intense than the situation demands. This can be very hard to see at the time. Strong emotional reactions, by their very nature, are highly convincing. Everything inside you is screaming RED ALERT and all your instincts are primed for fight, flight or freeze mode.
Triggers differ for everyone. Everyone has a unique make up based on their unique circumstances. So while there are common symptoms across triggers, everyone will experience them in their own way, because they are highly individualised reactions.
Nevertheless,
The principle to always keep in mind is that triggers explain—they don't excuse. Sometimes, in our triggered state, we say or do things that we regret later. The good news is, as we get to know our triggers, we will gradually be able to interrupt them enough to make better choices.
Understanding your triggers is the first step toward managing them. They act as signposts pointing to areas of unresolved trauma or unmet needs.
This post brings together key insights from these disciplines to help you better understand the roots of emotional triggers, the impact of trauma on the body and mind, and pathways to healing.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Trauma: A Body-Mind Experience
Trauma is caused when individuals undergo extreme treatment or changes in their environment with no path back to safety. And its effects are more than just mental.
You know the saying, ‘the body keeps score’? This is what they mean.
Just because you’ve managed to block the memory that caused the trauma, that doesn’t mean that your physical body has forgotten. Trauma is not just a mental event but a full-body experience. Here are key findings:
The Psychology of Trauma
Trauma creates "emotional imprints" in the brain, making certain situations feel dangerous even when they aren’t. It often disrupts the brain's ability to regulate emotions, resulting in heightened and prolonged anxiety, anger, or sadness.
The Role of the Body in Trauma
Trauma is stored in the body as tension, stiffness, or pain, manifesting as chronic discomfort in muscles, joints, or internal systems. When trauma is experienced, the body often responds by bracing itself, leading to postural misalignment, tightness, and an inability to fully relax. This physical holding pattern is deeply tied to the autonomic nervous system (ANS), which activates the fight, flight or freeze instinct in response to perceived danger.
Over time, repeated activation or unresolved trauma can dysregulate the ANS, leading to chronic stress, digestive disturbances, fatigue, and even sleep issues. Additionally, trauma tends to cloud the body's ability to process sensations and emotions properly, influencing the body to react erratically. This results in an internal disconnect between body and mind.
The Role of Fascia
Fascia, the web-like connective tissue surrounding muscles, bones, and organs, plays a crucial role in how trauma manifests and is stored in the body. This intricate network acts not only as a structural support system but also as a sensory organ, rich with nerves that communicate with the brain. Imagine it as the ‘invisible conductor orchestrating a symphony of cellular interactions’ in every cell of your body.
Emotional experiences, particularly traumatic ones, can lead to tension and restrictions within the fascia, creating "emotional knots" that persist long after the event has passed. For example, feelings of fear or anxiety might cause the fascia to contract, resulting in physical stiffness and discomfort.
Research suggests that the fascia is capable of storing emotional memories, making it a vital focus in trauma healing. When the fascia becomes restricted, it can perpetuate a cycle of physical pain and emotional distress, keeping the body in a heightened state of alert.
Somatic therapies like yoga, myofascial release, and gentle movement practices help release these stored emotions by loosening the fascia and restoring its natural elasticity.
Quantum Insights on Trauma
At the subatomic level, everything is energy, including thoughts, emotions, and physical sensations. When a traumatic event occurs, it can create dense or stagnant energy that disrupts the natural flow within the body.
The fascia, known for its ability to store and transmit information, often becomes a repository for this trapped energy. These blockages may manifest as chronic pain, emotional numbness, or even persistent patterns of negative thought.
Quantum physics suggests that energy cannot be destroyed, only transformed. Therefore, unresolved trauma remains stored as energetic imprints within the body until it is consciously addressed and released.
Healing requires restoring the flow of energy and awareness to these disruptions/blockages —such as mindful movement, meditation, and breathwork—allowing the body and mind to realign with their natural, harmonious state.
This perspective also highlights the interconnectedness of our thoughts and physical health, showing that by shifting our energy patterns, we can transform our emotional and physical well-being at a profound level.
The Role of the Nervous System
In this modern world, there is often an inconsistency between the words we use to describe safety and our bodily feelings of safety. As clearly stated by the saying, ‘I think, therefore I am’, we tend to place higher value on thoughts than feelings.
Enter the Polyvagal Theory (PVT). Developed by Stephen Podges, PVT is the neurobiology of feeling safe. PVT focuses on influence of the vagus nerve on human stress responses.
PVT provides a groundbreaking framework for understanding emotional triggers and trauma. Key concepts include:
The Three States of the ANS
- Safe and Social: Engaged, calm, and able to connect with others
- Fight or Flight: Activated, hyper-vigilant, anxious, or angry
- Freeze: Disengaged, dissociated or numb
Triggers as Nervous System Cues
Emotional triggers often activate the fight-or-flight or shutdown response, reflecting past survival mechanisms.
Healing Through Vagal Tone
How well you are able to come back to a calm state depends on your vagal tone. Somatic practices that improve vagal tone—like deep breathing, humming, yoga or mindful movement —can help bring the nervous system back to a state of safety and social engagement.
Managing Emotional Triggers: Techniques for Peace
Midlife often brings a unique set of challenges, from hormonal changes to shifting roles in relationships and careers. Here are techniques to manage emotional triggers during this phase:
- Practice Mindfulness: Stay present and observe your emotional reactions without judgment.
- Identify Patterns: Recognise recurring triggers and explore their origins.
- Set Boundaries: Clearly communicate your emotional needs to those around you.
- Seek Support: Join a group or find a therapist experienced in midlife challenges.
- Practice Self-Compassion: Acknowledge your triggers as part of your journey without self-criticism.
Of course these are easier said than done. For many of us, these habits do not come naturally. It takes effort and practice. And lots of courage. Because doing these things takes us out of our comfort zone. So while it is important to be brave and dive into one or more of these habits, it is equally important to go at the pace that your heart and mind can manage.
Breaking Free from Emotional Dependency: From True Love to Self-Love
Emotional dependency often masquerades as love, creating a false sense of security in relationships while eroding personal autonomy and self-worth. At its core, emotional dependency arises from unmet emotional needs, often rooted in childhood experiences, where love and validation were conditional or inconsistent.
In adult relationships, this dependency manifests as an over-reliance on a partner for happiness, identity, and self-esteem, leading to unhealthy dynamics such as clinginess, jealousy, or fear of abandonment. It can also manifest in your relationship attachment styles ie either anxious or avoidant.
Breaking free requires a conscious shift from seeking love externally to cultivating self-love and inner strength. This involves recognising patterns of dependency, exploring their origins through self-reflection or therapy, and gradually developing habits that promote self-reliance. Practices such as journaling, mindfulness, and engaging in hobbies or activities that foster independence can help offer clarity and rebuild self-esteem.
Moreover, strengthening boundaries and nurturing authentic connections based on mutual respect rather than neediness creates space for healthier and authentic relationships.
In my own journey, this has been the hardest one to face. It’s still a work in progress but I do believe that I have come quite far. I just kept trying and trying until one day it was like a switch just flipped. And I finally realised that all I needed was my own validation and no one else’s.
Tips to Heal Emotional Triggers and Trauma
Once again, healing is a lot easier said than done. The steps below suggest a list of strategies to begin your healing journey. Each step can be quite complex in its own way. Thankfully the idea is to do a little bit each time. Only what you can manage. But don’t give up. Just. Keep. Trying.
Identify Your Triggers - Keep a journal to track situations that elicit strong emotional responses.
Investigate and Understand the Source - Work with a therapist or coach to uncover the roots of your triggers.
Practice Grounding Techniques - Breathing exercises, sensory grounding, and mindfulness can bring you back to the present moment.
Engage in Movement Practices - Incorporate yoga or other somatic practices to release stored trauma.
Strengthen Vagal Tone - Singing, cold exposure, and deep breathing are excellent tools.
Build a Support Network - Healing is easier with trusted friends, therapists, or community groups.
Final Thoughts
Emotional triggers and trauma are by nature, complex. However, when faced head on, they do offer an opportunity for growth and healing. By addressing these experiences holistically—through psychology, movement, PVT, and yoga—we can create a pathway toward creating new (and untraumatised) grooves in our brains, leading to greater emotional resilience and wellbeing.
Remember, healing is not linear and you will experience good days and bad. Nevertheless, each small step brings you closer to a life of balance and connection that we all want.
Once again, from personal experience, I know how hard this journey can be. I shied away from doing the work many times. But the universe just kept sending more lessons. I only started taking my triggers seriously, out of desperation, because I just hated that panicked, out-of-control feeling of being triggered. And that was happening more often that I liked.
In future posts, I will go more in-depth with all the stuff we covered above. But this should be enough to get you started on your healing journey!
