Senses and sensibility
Coping with triggers associated with trauma
Do you ever catch a whiff of a scent that instantly transports you to the past? The aroma of fresh bread suddenly brings you back to a stool in your grandmother’s kitchen, enveloped in a sense of warmth and calm. A hint of Degree1 deodorant gives you butterflies in your stomach as though your old fling just walked by, even years after the fact.
Our senses have the fascinating ability to evoke strong memories2 and emotions from past experiences. This is a survival instinct developed to help us react more quickly in case of a threat. Our brains3 link sensory information with past experiences and emotions to help us make faster and more efficient decisions.
While this can be helpful in dangerous situations which require quick action, it can also result in the mistaken activation of stress responses in instances where they aren’t called for. For example, footsteps behind you might evoke feelings of a past attack and trigger4 our fight-or-flight response. Your body may respond with fear and anxiety before your conscious mind even fully registers the trigger. This instinctual response is designed to keep us safe, however, it can be distressing when associated with traumatic experiences. When this causes an intense or psychological reaction linked to past trauma or negative experiences, it is referred to as a trigger.
One of the most challenging aspects of daily living after trauma is the presence of strong sensory triggers which in some way remind one of the distressing event. Triggers can evoke feelings such as anxiety, fear, anger, or sadness and can manifest in physical symptoms such as sweating, shaking, or increased heart rate. Reactions can be different for each person and can vary in intensity and frequency. Triggers can be anything from a smell to a sound, a place to a person, or anything which suddenly sends us back into a negative memory in a painful way. This can result in feelings of overwhelm, panic, and a loss of control.
Insomni-ugh
Recently I discovered that my bed is a trigger for me. I’ve struggled with insomnia for years, but it got to the point where I found myself avoiding going to bed altogether. I’d sit on my couch in the living room all night reading5 or watching tv, knowing I’d be exhausted the next morning, yet unable to make myself go lie down. I told myself I’d just end up staring at the ceiling if I tried to lay down, but something about how my body viscerally responded to the thought of going into my bedroom told me there was more to learn from that response.
After talking it out with my counselor (shout out to a real one), we came to the realization that I was having an instinctual avoidant response to the idea of sleeping in bed due to it being a location associated with abuse in my mind. Not only had much of my experience with abuse been sexual, but my abuser would often begin his acts of abuse6 when I was at my most vulnerable: while I was asleep.
This realization was a tough one, but it also gave me a sense of relief. I finally understood why I was feeling so uneasy about a place that should provide comfort, and it allowed me to start working on ways to overcome that mental hurdle.
Healing through education
Learning about our triggers is a crucial part of healing from trauma. Identifying7 the cause of those unconscious responses can be an important first step in developing healthy coping skills to help us manage our reactions. But it’s also important to remember that not knowing our triggers doesn’t mean we’re failing. Trauma is a complex experience that can manifest in unexpected ways, and you may not always know what’s triggering you in the moment. Treat yourself with the kindness you’d extend to a loved one in your shoes.
If you’re struggling with triggers, I encourage you to seek professional counseling and consider medication if necessary. Practicing coping skills such as mindfulness, breathing exercises, and grounding techniques can be helpful in managing feelings of overwhelming stress when they occur. Remember, healing from trauma is a journey, and it’s okay to take it one day at a time. Maintaining a gentle curiosity and treating each obstacle as a teaching tool can help you develop a healthier relationship with your mind.
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1. Degree. Degree® Deodrant US. (n.d.). Degree. Retrieved Jul. 4, 2025 https://www.degreedeodorant.com/us/en/products/men.html. 2. Wright, A. (2022, Jul. 26). You’re not crazy; you’re having a feeling memory. Psychology Today. https://www.psychologytoday.com/us/blog/making-the-whole-beautiful/202207/youre-not-crazy-youre-having-feeling-memory. 3. UQI. (2016, Dec. 2). What makes memories stronger? University of Queensland Australia. https://qbi.uq.edu.au/memory/what-makes-memories-stronger. 4. UNC. (2022, Jan. 28). Understanding mental health triggers. Counseling and Psychological Services. https://caps.unc.edu/self-help/understanding-mental-health-triggers. 5. Wren, V. (2025) Get literature: Read it & weed book club. Hide & Speak. https://veronicawren.substack.com/s/read-it-and-weed 6. Wren, V. (2023, Apr. 27). Demolishing the deadly silence of abuse: Fighting forward [Substack]. Hide & Speak. https://veronicawren.substack.com/p/dont-fight-back-fight-forward-breaking-the-deadly-silence-of-abuse-8dfb16c7a478. [Originally published on Medium.] 7. Phan, C. (2024, Sept. 27). How to cope with memories, triggers and reminders. Sutter Health. https://www.sutterhealth.org/health/coping-with-memories-triggers-reminders.