Triggers are things that trigger PTSD or C-PTSD symptoms to flare up. A certain sound that makes you have a flashback or a scent creates a panic attack are triggers.
Unfortunately triggers are everywhere. There is no avoiding them entirely, as wonderful as it would be if that was possible. I have realized there are times when you can be more easily or less easily triggered. Certain dates (an abusive parent’s birthday for example) can make you more sensitive to triggers. Some people also are more or less triggered at various stages of healing.
So what can be done about triggers? Since they can’t be avoided completely, they need to be managed.
Prayer is the best place to start. Ask God for help showing you ways to manage your symptoms during triggers or ways you can avoid them.
Identify your triggers & avoid them when possible. This isn’t always easy, as thinking about your triggers can be upsetting. But, you need to know what upsets you so you can either avoid it or be prepared to deal with it when you can’t.
Triggers can show you what areas you need healing in, so pay close attention to them. For me, hearing someone talk about being sick & having their family care for them is a big trigger for me. I barely saw a doctor growing up, my mother complained when I was sick about having to take care of me or being stuck at home with me. As an adult, my mother doesn’t believe me if I have a health problem, blames me for getting sick or injured or accuses me of faking it. When I hear someone talking about their awesome family who was there for them during a health crisis, I know that I couldn’t experience the same thing, & it hurts me. It also makes me angry at my mother for being incapable of feelings that any normal mother feels for her child, for seeing nothing wrong with her behavior & instead getting upset with me for being rightfully angry with her. All of this shows me I still need healing in this area. The good part about all of this is the more that you do heal in that area, the less power the triggers will have over you.
Also focus on the here & now. Being well aware of your surroundings can help you to stay focused on that rather than get caught up in a panic attack. This also can help you to stay in reality during a flashback. Touch something with an extreme texture- very soft or coarse fabric, maybe hold an ice cube. Smell something with a strong scent, such as lavender (which also has anti-anxiety properties) or that holds good memories for you, such as the perfume your favorite aunt wore when you were a child.
Write in a journal. Writing can be extremely therapeutic. It also can be validating when you see things in writing rather than speaking about them.
Learn what self-soothing techniques work best to relax you. They should involve at least one of your senses. Soak in a bubble bath, wear soft & comfy clothes, stretch, listen to calming music, listen to nature sounds, sing, drink herbal tea or flavored coffee (decaf is best), light a scented candle or incense, smell some flowers, read a book, watch a funny movie or tv show, look at pictures of those you love or that inspire you.