Make space for mental health

Identifying triggers and knowing how to respond.

A trigger is an emotional response tied to a distressing past event. It can prompt someone to re-experience the event through flashbacks or set off a cascade of emotions linked to a memory, thought, or feeling. Triggers take many forms - some are sensory (a sound, place, or person), while others are emotional (fear, shame, sadness). Although anyone can experience triggers, they are especially common for those with PTSD, anxiety and depression.

For a long time, I didn’t understand my triggers or even recognise when I was being ‘triggered’. Once I learnt the term, I began to realise that my waves of anger, upset, and flashbacks were direct responses to being triggered.

A few months ago, I would have said I was much better at recognising and understanding when and why my triggers occur.

Right now though, I feel constantly triggered and pulled back into memories and emotions I’ve tried desperately to bury - probably my first mistake.

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No rhyme or reason

The memories don’t come in order. They bounce between the ages of 5 and 21, then jump forward to last year, when my mum was admitted to the hospital. Their chaotic nature reminds me that nothing is off-limits when it comes to triggers.

When they surface, my body reacts before my mind can catch up - heat floods my face, dizziness sets in, and my chest or throat tightens. Sometimes, a painful twist in my stomach is followed by an overwhelming wave of anger or despair. In those moments, I often feel the urge to hold my head, as if I can physically stop myself from unraveling.

I feel trapped in a space I don’t want to be in - low, lost, confused. It’s as if I’m desperately trying to crawl out of a hole, only to slip back in just as I reach the top. My triggers leave me wanting to cry, shout, or both at once.

Coping in the moment

Lately, pulling myself back from the edge hasn’t been easy, but I keep trying. When I feel a trigger coming on, I try to ground myself - I take deep breaths, focusing on what I can see, hear, and feel in the present moment. I remind myself: I’m safe. I’m loved.

Creating space after a trigger, or taking time alone to think and breathe, has been a helpful tool for me. During this time, I reflect on the memory or feeling resurfaced and how I can better support myself moving forward. Lately, I’ve felt overwhelmed by these emotions and not particularly proud of how I’ve handled them.

When possible, I talk to the people closest to me - often the ones most impacted. I try to say out loud what’s coming up for me. It’s not always easy to verbalise, but when I finally do, it helps.

Healing isn’t linear

Some days feel heavier than others. Working through a painful memory or emotion can be especially difficult when life feels busy, and I don’t want to pause to process an unwelcome reminder of my past. However, I’m starting to realise that attempting to ignore what’s returning only makes matters worse.

With that in mind, I’ve been trying to let myself feel everything - trusting that facing my emotions will help me process them and, hopefully, make some kind of peace with them.

Do you know your triggers? How do you bring yourself back when you feel lost in them?

Holding onto hope

I’ve been thinking about where I was five years ago and how much better, overall, I’ve become at recognising and managing my triggers. I just need to keep trying - while being kind to myself in the process.

Once I understand and develop coping strategies for what’s currently triggering me, I know I’ll regain a sense of control over their emotional impact. Within all of this, I’ve found unexpected moments of support - small glimmers that remind me I’m not alone.

If any of this resonates, I hope you’ve found your own moments of light too.

Above all, I hope you’re gentle with yourself as you navigate your triggers and discover what helps you through them.

Thank you for reading,
Chloe x

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