How to Identify Trauma Triggers and Use Healing Strategies That Actually Work
Triggers are real. So is healing.
I know what it’s like to be doing fine one minute and then suddenly find yourself overwhelmed, by a sound, a smell, a phrase, or even a look. You’re not crazy. That’s trauma. And it doesn’t ask for permission.
Trauma doesn’t need an invitation to show up. It lives in your body, your nervous system, and sometimes even your relationships. But here’s the truth: triggers don’t make you weak. They reveal that you've survived something that your body still remembers.
When I first started doing my own healing work, I would shame myself for getting “stuck” in the past. But shame never led to freedom. Strategy did.
Common Trauma Triggers
If you’ve experienced trauma, especially emotional or relational trauma, these are some of the triggers you might deal with:
Feeling ignored or dismissed
A raised voice or aggressive tone
Sudden rejection or emotional withdrawal
Being asked personal questions too quickly
A particular smell or song tied to a painful memory
These moments might seem small to others, but for someone carrying unprocessed pain, they can set off a spiral of anxiety, panic, or emotional shutdown.
Healing Strategies That Actually Help
You don’t have to live in reaction mode forever. Healing is possible when you learn how to respond rather than relive.
Here are a few strategies that helped me and the women I coach:
1. Name What’s Happening
Say it out loud or write it down: “I’m feeling triggered.”
Awareness is the first step toward taking back control. You don’t need to analyze it in the moment, just recognize it.
2. Ground Yourself in the Present
Use your senses.
What do I see?
What do I feel?
What do I hear?
Breathe deeply. Put your feet flat on the floor. Remind yourself: I am safe.
3. Faith-Based Journaling
Write out your prayers, your fears, your questions. Ask:
“God, what do You want me to know about this moment?”
Let His truth interrupt your trigger. Let His Word reshape your reaction.
4. Use Scriptural Truth as a Weapon
Write down go-to verses that remind you of your identity, safety, and worth.
Example: “You will keep in perfect peace those whose minds are steadfast, because they trust in You.” —Isaiah 26:3
You’re Not Stuck—You’re Becoming Aware
Your trauma may not be your fault, but your healing is your responsibility. And responsibility doesn’t mean pressure, it means power. You have the power to choose a new way to respond. You have the power to heal with God’s help and the right support.
Want personalized tools that help you manage triggers and live free? Let’s talk.
Book a Curiosity Call at www.coachherlife.com and let’s walk through it together.
