A mental health professional helping a woman cope with her PTSD triggers.

Learning to Navigate PTSD Triggers

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Post-traumatic stress disorder (PTSD) can make it hard to navigate daily life. Unfortunately, there is no way to completely avoid PTSD triggers, which is frustrating since encountering them can be extremely debilitating.

However, if you or a loved one are suffering from PTSD, there are some coping skills and therapies that can help manage PTSD symptoms so you can live day-to-day life without fear. 

What Is Post-Traumatic Stress Disorder?

PTSD is a mental health condition caused by experiencing a traumatic event or living through an extended traumatic experience. According to the National Center for PTSD, 6% of the U.S. population experiences PTSD at some point in life. 

While PTSD is most commonly associated with war veterans, there are many other reasons why someone might develop the disorder. PTSD can be a result of natural disasters, life-threatening incidents, severe car accidents, serious illnesses, sexual assault, and more. Any traumatic experience can cause PTSD.

That said, not everyone who goes through a traumatic experience develops PTSD. 

Some common PTSD symptoms indicate the need for an official evaluation, and recognizing early warning signs of mental illnesses can reduce its impact on daily life. 

Symptoms of PTSD

    • Flashbacks
    • Avoiding stimuli, including people, places, or activities 
    • Negative thoughts and emotions
    • Intrusive thoughts, distress, and panic 
    • Emotional numbness 
    • Hypervigilance 
    • Reckless and self-destructive behavior 
    • Trouble concentrating 
    • Trouble sleeping
    • Inability to remember important aspects of the traumatic event 

*While not direct symptoms outlined in the DSM-5, substance abuse, self-harm, and thoughts of suicide can occur as a result of PTSD. If you or a loved one are struggling with thoughts of self-harm and suicide, reach out for help immediately. Help is available 24/7 by calling or texting 988 to reach the Suicide and Crisis Lifeline.  

It’s important to remember that these symptoms can vary from person to person and may come and go. Reminders of traumatic memories can also trigger PTSD symptoms. 

What Are PTSD Triggers?  

PTSD triggers are related to the traumatic event that caused the disorder, so they are different for each individual. For instance, war veterans may be triggered by loud noises that resemble combat, such as a car backfiring or fireworks. 

Common PTSD Triggers

    • The anniversary of the traumatic event 
    • Being in or near the location where the trauma happened
    • Seeing someone who resembles the perpetrator of trauma or a person who was present during the traumatic event(s)
    • Media that depicts scenes similar to the traumatic event
    • Sounds, smells, or sights that remind the individual of the traumatic event

Triggers can be very complex and may change over time. When someone is triggered, it leads to intrusive memories and panic attacks that can interfere with daily life. However, these reactions can be managed with help from a professional and by learning the appropriate coping mechanisms.

PTSD Treatments 

With the appropriate treatment and social support, it is possible to manage symptoms and recover from PTSD. Recovery looks different for everyone, but a licensed mental health professional can help determine the best treatment option.

Talk Therapy 

Talk therapies, including psychotherapy and counseling, can create a supportive environment to explore individual experiences, emotions, and symptoms. This can help identify triggers, learn coping mechanisms, and challenge the negative thought patterns that come from PTSD. 

Cognitive Behavioral Therapy(CBT)

CBT is a therapy approach that is structured to help identify and modify negative thought patterns and behaviors. By continuously challenging negative beliefs and developing coping strategies, CBT can reduce PTSD symptoms and improve overall well-being. 

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is a specialized therapy for PTSD that involves bilateral stimulation like eye movements while working to process traumatic memories. EMDR aims to alleviate symptoms of distress by reprocessing the traumatic experiences.  

Exposure Therapy 

Exposure therapy involves re-exposure to trauma-related stimuli and memories in a safe, controlled environment, helping to tolerate and manage distress.

Coping Strategies for PTSD Triggers 

When confronted with a trigger or intrusive thought, coping strategies can help handle distress and return to the present moment. 

Deep-Breathing

A good way to handle anxiety and feelings of panic caused by PTSD is to practice deep breathing. Several structured breathing techniques can make a positive impact. 

4-7-8 Breathing Technique

This technique helps regulate the nervous system. Here are the steps to practice this breathing technique:

    1. Breathe in through your nose for four seconds.
    2. Hold your breath for seven seconds.
    3. Breathe out through your mouth for eight seconds.
    4. Repeat 3-4 times or until symptoms have resolved. 

Box Breathing 

Box breathing can also help calm down and return to the present moment. 

To practice box breathing, breathe in through your nose, hold your breath, breathe out of your mouth, and pause for four seconds. Repeat as necessary. 

Some people initially feel dizzy when they begin breathing techniques, so it’s best to start practicing them while sitting down. 

Mindfulness & Grounding Techniques

Regularly incorporating meditations like body scans can help alleviate PTSD symptoms. Meditation, however, can be hard to do in the moment, especially when experiencing a trigger. 

In these situations, other mindfulness techniques can help in the moment. 

Five Senses Exercise

A good way to return to the present moment is to focus the senses. A structured way to do this is the five senses exercise:

    1. Name five things you can see.
    2. Name four things you can feel. 
    3. Name three things you can hear.
    4. Name two things you can smell. 
    5. Name one thing you can taste.

Physical Activity 

Regular self-care releases endorphins, serotonin, and dopamine in the brain, which can contribute to improved well-being. Incorporating exercise into a daily routine can also help manage the symptoms of PTSD, because physical activity while feeling anxious can help regain a sense of calm. 

Find Your Path to a Better Tomorrow

If you or a loved one are struggling with PTSD triggers, help is available. With the proper treatment and the right coping mechanisms, it is possible to recover from trauma and live a life without fear of triggers.

The first step to recovery is finding a licensed mental health professional who can help determine the best treatment and coping skills. At Meridian HealthCare, our caring team is ready to help you work through PTSD by incorporating customized treatment options, relaxation techniques, and more.