Unraveling the Complexity of Triggers: Understanding and Coping with PTSD
The Unexpected Trigger
Three months after I was sexually assaulted, I experienced my first trigger. During a video interview with a musician, he made a careless joke about drugging someone’s drink. Despite knowing he was kidding, my body reacted as if I was reliving the trauma. My heart raced, I sweated, and I shook uncontrollably. This was just the beginning of many PTSD episodes I would experience over the next few months.
The Careless Words of Others
In the years that followed, I encountered numerous social situations that triggered my PTSD. Raucous conversations with friends, movies with insensitive depictions of rape, and even playful huggers and ticklers could send me spiraling back into trauma. These individuals didn’t intend to harm me, but their words and actions did just that.
What It Means to Be Triggered
The term “trigger” has been misused and misunderstood, often associated with over-sensitivity. However, being triggered is a serious physical response that deserves sensitive handling. According to Jennifer Litner, MSc, triggers are reminders of past experiences that can alter our emotional regulation. They can cause emotions like sadness, agitation, and fear, making everyday social interactions difficult to navigate.
Breaking the Silence
To protect myself, I realized I needed to talk to my friends about my boundaries and needs. This meant having uncomfortable conversations with men who had likely never felt vulnerable in the same way many women have. According to RAINN, one in six women will experience sexual violence, compared to one in ten men. Sexual assault is less common against men, which may contribute to their lack of awareness about harmful behaviors.
Setting Boundaries
Trauma therapist Ginger Poag, MSW, LCSW, recommends setting boundaries without feeling pressured to disclose the reason behind them. “You can say, ‘When you say _, I feel __. I’ve had some negative experiences in the past, and I just felt that I should share this with you.’” This approach can lead to positive changes in behavior and improved relationships.
Coping Strategies
Not every conversation will be successful, but there are strategies for coping. Mental preparation, setting consistent boundaries, and excusing oneself from uncomfortable situations can help. Creating a buffer, such as bringing a friend or significant other, can also provide emotional support. In the workplace, addressing triggering behavior can be challenging, but it’s essential to acknowledge and respect employees’ feelings.
Creating Change
To truly make a difference, we need to create a cultural shift. This means implementing social and emotional learning programs in schools, eliminating victim-blaming language, and promoting empathy and clear communication. By having open conversations with friends and family, we can raise awareness and create safer, more considerate communities.
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