Hey there! Let’s talk about something that all of us deal with at one point or another—triggers. You’ve probably heard the word tossed around a lot, but what does it really mean? And more importantly, why do they affect us so strongly, and what can we actually do about them?
Triggers are those moments when something—a word, a smell, a situation—suddenly flips a switch inside of us, and we react in a way that feels involuntary. Sometimes it’s a huge, overwhelming wave of emotion. Other times, it’s subtle, like a tension in your chest or a knot in your stomach that you can’t explain.
From an EMDR (Eye Movement Desensitization and Reprocessing) perspective, these reactions aren’t random—they’re your brain’s way of saying, "Hey, remember that time you felt hurt or unsafe? This feels similar, so let’s get ready to protect ourselves!" The thing is, your brain doesn’t always get it right. Let’s break it down.
Triggers and Trauma: A Link to the Past
Triggers are basically our brain’s leftover responses to old, unprocessed experiences—what EMDR calls “unresolved trauma.” And trauma doesn’t always have to mean a massive, life-shattering event. Sure, those big-T traumas (like a car accident or a major loss) can leave deep imprints, but so can small-t traumas, the everyday stuff that builds up over time.
Here’s an example of each:
Big-T Trauma Example: Let’s say you were in a car accident as a kid. Now, every time you hear screeching tires, your heart races, and you feel like you’re back in that moment.
Small-t Trauma Example: Maybe growing up, you were constantly criticized for small mistakes. Now, when someone gives you constructive feedback at work, you feel panicked, like you’re about to be shamed.
In both cases, the emotional reaction you’re having now isn’t really about this moment—it’s about the unresolved pain or fear from back then. Your brain and body are reacting as though that past situation is happening all over again.
CBT and Mindfulness: Noticing the Trigger
Traditional approaches like Cognitive Behavioral Therapy (CBT) and mindfulness encourage us to notice these triggers when they come up. The idea is to step back, observe what’s happening, and then work to shift your response.
For example:
In CBT, you might notice, “Oh, I’m feeling panicked because I think my boss is mad at me.” Then you’d work to reframe it, telling yourself, “Just because my boss gave me feedback doesn’t mean they’re upset with me. I’m doing fine.”
Mindfulness takes a similar approach, but instead of changing the thought, it focuses on accepting the experience without judgment. You might think, “I’m noticing panic in my chest. It’s okay to feel this way. I don’t need to act on it.”
These approaches can be really helpful for managing triggers in the moment. They’re like putting on noise-canceling headphones—you can still hear the hum of the trigger, but it’s quieter, and you have more control over how you respond.
EMDR: Let’s Turn Off the Trigger
Now, here’s where EMDR takes a different approach. Instead of just managing the trigger, EMDR says, "What if we could actually get rid of it?"
When you’re triggered, it’s like a fire alarm going off. CBT and mindfulness might teach you how to live with the alarm—how to breathe through it or convince yourself it’s not an emergency. EMDR says, "Let’s find the faulty wiring that’s setting off the alarm and fix it."
How does it work? EMDR helps you process those unresolved traumas so they’re no longer stuck in your nervous system. Using bilateral stimulation (like moving your eyes back and forth), EMDR allows your brain to revisit those past experiences in a way that feels safe and controlled. Over time, the memory loses its emotional charge.
Here’s what that might look like:
After processing a car accident with EMDR, you might find that screeching tires no longer make your heart race. You still remember the accident, but it feels distant, like a fact instead of a wound.
After working through criticism you faced as a child, you might notice that feedback from your boss no longer triggers panic—it’s just feedback.
EMDR doesn’t erase the memory, but it dramatically reduces its power over you. It helps your brain understand, "This isn’t happening anymore. I’m safe now."
So, What’s the Best Approach?
CBT and mindfulness can be great tools for managing triggers as they happen. They give you the skills to slow down, notice what’s going on, and choose how to respond. But if you’re tired of feeling like you’re always battling the same triggers, EMDR offers a way to heal the root cause and move forward with more freedom and ease. All the basics you need are FREE on MindCalmr.com and you delve deeper into EMDR with a low cost membership
Let’s Talk
What’s your experience with triggers? Have you tried noticing and shifting your response with mindfulness or CBT? Or are you curious about how EMDR could help you let go of a trigger altogether? Share your thoughts, questions, or stories in the comments—I’d love to hear from you! Let’s figure this out together.
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