Understanding Triggers/ Emotional activations: What They Are and Why They Occur

When Your Brain Hits the Panic Button (Again!)

Imagine your nervous system as a highly sensitive alarm system, except instead of alerting you to actual burglars, it sometimes freaks out over toast crumbs or nostalgic 90s music. Welcome to the world of triggers, where your brain mistakes past emotional wounds for immediate danger and sends your body into fight, flight, freeze, or fawn mode, whether or not there's an actual threat.

Why Do Triggers Happen?

Think of your nervous system like an overprotective bodyguard, it takes notes on past emotional injuries and, for better or worse, keeps a very detailed record. When something reminds it of a past experience, maybe a certain song or a familiar smell, it leaps into action, trying to shield you from potential harm, even if you’re just innocently walking through a grocery store.

For example: You're strolling past a bakery when suddenly, the scent of cinnamon hijacks your nervous system. Your body stiffens, your stomach tightens, and you're instantly flooded with memories of a breakup that happened over brunch. Your brain isn't interested in logic, it just knows that last time cinnamon was involved, emotional devastation followed. And now you’re ready to flee the store as if the croissants are plotting against you.

AHHH, Cinnamon.....

Triggers develop through past experiences, emotional conditioning, and the brain’s protective mechanisms. Here’s how they form:

• Emotional Associations – When something intensely emotional happens, your brain links that experience to specific sights, sounds, smells, or situations. Later, encountering the same stimulus retrieves the memory, often bringing the emotional reaction with it.

• Survival Instincts & Nervous System Memory – The brain stores distressing experiences as a warning system. If something hurt you before, your nervous system remembers and reacts quickly to protect you, even when there’s no actual danger.

• Repetition & Conditioning – If a response to a situation is reinforced many times (e.g., repeated rejection leading to fear of social situations), the brain expects that outcome, making the trigger more automatic.

• Unprocessed Trauma – When emotional wounds aren’t fully processed, they can surface through unexpected triggers, causing intense reactions seemingly out of nowhere.

  
  

The good news? Because triggers are learned responses, they can also be rewired and managed with awareness, self-regulation, and therapeutic techniques!

How Do We Know If a Trigger is From the Past?

Your brain can’t always tell the difference between past wounds and present reality, but you can! Here’s how:

• Your reaction feels disproportionate – If the thing triggering you isn’t objectively threatening but your body goes into apocolypse, it’s probably a past trigger.

• Sudden emotional flooding – Feeling overwhelming fear, sadness, or anger without an obvious present cause means your nervous system dug up old files.

• Patterns repeat – If the same scent, place, or situation consistently sets off strong emotions, your nervous system is pulling information from the past.

  
  

  When a trigger goes off, it's not just spouting off warnings at random, it’s often showing you where you need to heal. These triggers can be thought of as your body’s way of signalling that some past pain or unresolved emotion still lingers, much like a little light there to say, “Hey, look here.” In other words, they're not just alarms designed to keep you safe, they're also messages pointing toward areas that might benefit from a bit more attention and care.

  
  

  Consider it this way, when you experience an unexpectedly strong reaction to a seemingly minor event, that surge of emotion often indicates that there’s an old wound, something unprocessed or neglected, that's still demanding your compassion. Rather than only trying to silence the alarm, you can approach it as a guide. With the help of somatic tools like orienting, pandiculation, and even humming, you can gently explore those feelings and sensations, inviting healing into those spaces of tension or hurt.

  In essence, triggers are like signposts along your healing journey. They invite you to pause and take a closer look at the areas of your experience that might still be carrying unresolved pain. By acknowledging these signals and working with them, rather than simply trying to dodge them, you open up the opportunity for deeper healing and greater resilience.

  
  

• A example of abandon.

  Here's an example illustrating how feeling abandoned, often rooted in past wounds, can show up as a trigger in the present:

  Imagine someone who experienced emotional or physical abandonment in childhood. Even as an adult, simple hints can spark a flood of intense emotions. For instance, when a close partner mentions needing some time alone or hints at plans without her, Her body might react immediately, her heart races, her breath becomes shallow, and a heavy, sinking feeling overwhelms her. In that moment, what seems like a minor remark actually echoes an old pain, the deep-seated fear of being left behind, unseen, or unimportant.

  This reaction isn't just about what’s happening right now, it's her nervous system's way of saying, "Remember that time when I felt abandoned." The body holds these memories, and even though the current situation might be entirely safe, the unresolved hurt resurfaces as a trigger. With somatic tools such as grounding through orienting techniques, gentle stretches via pandiculation, or the calming effect of humming, she can begin to notice these sensations and work with them.

  Over time, this practice helps her reframe the trigger, not as a threat in the present, but as a message highlighting an area that needs healing.

  
  

By recognizing these responses as signals for healing, rather than simply problems to be avoided, She, and anyone dealing with similar feelings, can start to mend the emotional gaps left by past abandonment. This mindful engagement with her body's messages invites gradual, compassionate change, allowing her to build greater resilience and trust in her relationships.

Managing Triggers (Without Fighting Every Grocery Store Display)

Since running from cinnamon isn't a long-term solution, here are some ways to calm your nervous system and reclaim emotional control:

• Pause & Breathe – Remind your body that you’re safe, using deep breathing to slow your heart rate.

• Ground Yourself in the Present – Notice what’s real right now—your surroundings, the temperature, your feet on the ground—so your brain stops time-traveling.

• Self-Talk to Reframe the Experience – Instead of falling into panic, remind yourself: "This is just an old memory resurfacing. I am safe in the present."

• Sensory Anchoring – Engaging with cold water, physical movement, or touch-based textures can help reset your nervous system when a trigger arises.

  
  

Understanding how your body processes emotional history gives you power, because once you know triggers are just your brain trying to protect you, you can teach it to update its security system. No more meltdowns over toast crumbs, just healthy responses and emotional resilience.

Disclaimer

Please note: The ideas discussed in this blog are intended for informational and reflective purposes only and are not a substitute for professional medical advice, diagnosis, or treatment.

If you are experiencing any mental health concerns, please consult a qualified healthcare provider or a licensed mental health professional.

These ideas reflect our current understanding, and much research continues to expand our knowledge. While one size does not fit all, and many tools and approaches can help you reach your destination, each journey is unique. Collaboration between you, your healthcare professionals, and your support network is crucial.

This is the way I see my work: I honour each individual’s unique journey and offer perspectives designed to empower you on your own healing path. This blog does not recommend discontinuing or altering any prescribed medications or treatment plans; always make decisions regarding your health in consultation with a trusted healthcare professional.