Practical Tips for Managing Emotional Responses

Triggers are stimuli or reminders that evoke intense emotional or psychological reactions in individuals who have experienced trauma. These triggers can range from specific sights, sounds, smells, or situations that resemble the traumatic event, to certain thoughts or memories associated with the trauma.

Coping with triggers is an essential aspect of healing for trauma survivors, enabling them to manage their emotional responses and navigate daily life with greater resilience and stability. In this article, we will explore practical tips for coping with triggers, drawing insights from scholarly research and incorporating relevant scripture to provide guidance and comfort along the journey of healing.

The Role of Scripture in Coping with Triggers

Scripture offers comfort, strength, and wisdom to those who are struggling with emotional distress and trauma-related triggers. In Psalm 34:18, we find assurance that “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” Throughout the Bible, we see examples of individuals who experienced trauma and found refuge, healing, and restoration in God’s presence. By anchoring our coping strategies in the truth of God’s word, we can find hope and solace in the midst of our struggles.

Scholarly Insights on Coping with Triggers

Research in the Journal of Traumatic Stress (Cloitre et al., 2009) highlights the importance of developing coping strategies to manage trauma-related triggers effectively. Coping skills such as mindfulness, grounding techniques, relaxation exercises, and cognitive-behavioral strategies can help individuals regulate their emotions, reduce the intensity of their reactions, and regain a sense of control over their lives.

Moreover, studies in the Journal of Clinical Psychology Review (Cusack et al., 2016) emphasize the role of exposure-based therapies in desensitizing individuals to trauma-related triggers and reducing their impact on daily functioning. By gradually confronting and processing triggering stimuli in a safe and supportive environment, survivors can diminish the power of triggers to provoke distressing emotions and memories. Be advised that the ethical practice for religious and nonreligious counseling centers alike is to have supervision on exposure-based therapy intervention methods to reduce harm to the client whether through a counselor’s actions or emotional/cognitive stimuli that occur because of treatment and dealing with trauma.

Practical Tips for Coping with Triggers:

1. Mindfulness Techniques: Practice mindfulness exercises such as deep breathing, progressive muscle relaxation, challenging and bringing thoughts captive, guided imagery to stay present and centered in the moment, reducing the intensity of emotional reactions to triggers. Philippians 4:6-7 states “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

2. Identify Triggers and Warning Signs: Learn to recognize your triggers and the early warning signs of distress, such as physical sensations, intrusive thoughts, or changes in mood or behavior, so you can intervene proactively before becoming overwhelmed. (Psalm 139:23-24 – “Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”)

3. Develop Coping Strategies: Experiment with different coping strategies to find what works best for you, whether it’s engaging in creative activities, journaling, spending time in nature, or seeking social support from friends or loved ones. (Proverbs 12:25 – “Anxiety weighs down the heart, but a kind word cheers it up.”)

4. Create a Safe Space: Create a safe and soothing environment at home or work where you can retreat when triggered, surrounding yourself with comforting objects, soothing music, or calming scents to promote relaxation and emotional regulation. (Psalm 91:1-2 – “Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the Lord, ‘He is my refuge and my fortress, my God, in whom I trust.'”)

5. Seek Professional Help: If triggers are significantly impacting your daily life or functioning, seek support from a mental health professional who specializes in trauma therapy, such as cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), or dialectical behavior therapy (DBT). We can learn from James 5:16 that states “Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.” We need to understand and acknowledge our weaknesses. Instead of being discouraged by our limitations, they should be the very thing that drives us to prayer. God’s power is made perfect in our weakness.

Coping with triggers is a challenging but essential aspect of the healing journey for trauma survivors. By drawing on practical coping strategies, seeking support from trusted individuals, and anchoring our efforts in the timeless truths of scripture, we can navigate the ups and downs of life with greater resilience, grace, and faith. As we lean on God’s strength and guidance, may we find comfort and courage in the knowledge that we are never alone, and that He is with us every step of the way.

Cloitre, M., Stolbach, B. C., Herman, J. L., van der Kolk, B., Pynoos, R., Wang, J., & Petkova, E. (2009). A developmental approach to complex PTSD: childhood and adult cumulative trauma as predictors of symptom complexity. Journal of traumatic stress, 22(5), 399–408. https://doi.org/10.1002/jts.20444

Cusack, K., Jonas, D. E., Forneris, C. A., Wines, C., Sonis, J., Middleton, J. C., Feltner, C., Brownley, K. A., Olmsted, K. R., Greenblatt, A., Weil, A., & Gaynes, B. N. (2016). Psychological treatments for adults with posttraumatic stress disorder: A systematic review and meta-analysis. Clinical psychology review, 43, 128–141. https://doi.org/10.1016/j.cpr.2015.10.003

New Living Translation Bible. (1973-2011). Biblica, Inc.