How to Deal with PTSD Triggers

Triggers can be everywhere for someone with post-traumatic stress disorder (PTSD). A loud noise, a certain smell, or even a simple conversation can bring back painful memories. Some triggers are obvious while others are more subtle, like a song playing in the background. Learning how to deal with PTSD triggers is important because avoiding them completely isn’t always possible.

This article will help you recognize common triggers. More importantly, it teaches you coping strategies to manage them and regain control.

What is a PTSD Trigger?

A PTSD trigger is something that reminds a person of a past traumatic event and causes strong emotions or distress. Triggers can be anything — places, people, sounds, or even smells.

Research shows that veterans may react differently to triggers compared to civilians. Some may experience more frequent memories of their military service, feel more distressed, and may have PTSD symptoms that last longer [*].

You can help reduce PTSD symptoms by figuring out what things make you feel upset or reminded of the traumatic event. Once you know what triggers these reactions, you can try to avoid them or take steps to handle them better.

What are Common PTSD Triggers?

Now that we know what PTSD triggers are, let's take a look at some common ones that many people experience. Here are some examples:

• Loud noises (like fireworks or sirens)
• Watching news about violence or war
• Certain smells or sounds (like a specific cologne or a car engine)
• Places or situations that feel similar to the traumatic event
• People or groups that remind them of an experience
• Being in large crowds or feeling trapped
• Seeing images or similar situations
• A specific date or time of year
• Watching television scenes that are similar to the trauma
• Sometimes physical sensations, like a certain touch

Kids and teens can experience PTSD triggers similar to adults, but they might also face triggers that are unique to their age and life experiences. Check out this worksheet that guides them in learning their triggers.

How to Deal with PTSD Triggers

Learning how to deal with PTSD triggers is an important step in managing the symptoms and getting back control of your life. Here are some helpful coping tips: 

Identify your triggers 

The first step in dealing with PTSD triggers is to figure out what they are. Pay attention to the situations, people, or things that cause you to feel upset or anxious. Once you know your triggers, it becomes easier to avoid them or prepare yourself when they happen.

Use grounding techniques

Grounding techniques help you stay focused on the present moment and distract your mind from the trigger. One simple method is the “5-4-3-2-1” technique:

• Name 5 things you can see around you
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Sometimes, when you’re triggered, your thoughts can start to race. This grounding exercise allows you to feel more centered.

Talk to someone you trust

Talking to someone who understands what you’re going through can be really helpful. Sharing your feelings with a friend or family member can make you feel less alone. They can offer reassurance or a different perspective.

A therapist can also help you understand your triggers better and teach you coping skills to manage them in a healthy way.

Take care of your body

Physical self-care is an important part of managing PTSD triggers. Getting enough sleep, eating well, and staying active can help keep your body and mind strong [*]. When your body feels good, it’s easier to handle stress and difficult emotions.

Coping with PTSD Trigger Symptoms

PTSD triggers can cause a range of emotions and reactions. Some people may feel overwhelmed by painful memories, while others might struggle with anger, sadness, guilt, or feeling disconnected.

Here are some common PTSD symptoms and how to manage them:

Unwanted thoughts and memories

Flashbacks, nightmares, or sudden memories of a traumatic event can be distressing. They may feel like they’re happening all over again, even if you’re completely safe.

To cope with difficult memories or triggers, try using grounding techniques like the “5-4-3-2-1” method to bring yourself back to the present.

Talking yourself through the moment can also be helpful. Remind yourself that you are safe and that the memory is in the past by saying, “This is not happening now. I am safe.”

Younger kids may find comfort in stuffed animals, fidget toys, or blankets, while teens might prefer a meaningful object like a piece of jewelry, a stress ball, or a small keepsake. The key is having something familiar and soothing that helps them feel grounded during distressing moments.

Feeling emotionally detached

Sometimes, PTSD can make people feel numb or disconnected from their emotions. You might feel like you’re just going through the motions without really feeling anything.

Try engaging your senses by holding an ice cube in your hand, listening to your favorite song, or eating something with a strong taste like a lemon or mint candy to help reconnect with the present.

Being easily triggered, or on edge

PTSD can make you feel constantly on guard, as if danger is always around the corner. Loud noises, sudden movements, or unexpected situations might startle you. You might also experience upsetting memories or strong emotions that seem to come out of nowhere.

To cope with PTSD triggers, practicing deep breathing can help calm your body and mind.  Creating a calm space is also important. If certain places or situations make you feel unsafe, find a quiet spot where you can take a break and relax.

Dialectical Behavior Therapy (DBT), including emotion regulation skills, can be very helpful in managing PTSD triggers [*]. DBT focuses on teaching skills to manage intense emotions and respond to them in healthier ways.

Withdrawal

PTSD may lead to avoidance of people, places, or activities that remind someone of what happened. While taking breaks is okay, isolating yourself for too long can make things worse. Isolation may prevent you from engaging with support systems.

If socializing feels overwhelming, start with short interactions, like texting a friend or sitting with family during dinner. Joining a support group can also be helpful, as being around others who understand PTSD can make you feel less alone.

Feeling down or negative

Many people with PTSD struggle with sadness, guilt, or hopelessness. For example, a teen might feel like their life will always be affected by what happened. As a result, they avoid activities they once enjoyed, like participating in school events.

To cope with feelings of sadness or hopelessness, try challenging negative thoughts when they arise. For example, if you find yourself thinking, “I’ll never feel better,” try replacing it with, “Healing takes time, and I’m taking steps to improve.”

Keeping a gratitude journal can also be beneficial. Write down three small things you’re grateful for each day, so you can train your mind to focus on the positive aspects of life, even on difficult days.

Feeling angry or irritated

PTSD can make emotions feel intense because the brain is constantly on high alert. This can lead someone to become more sensitive to stress. In some cases, small triggers (like loud noises, certain conversations, or unexpected changes) can provoke an angry or explosive reaction.

It’s important to take a break when you feel yourself getting upset. Engaging in physical activity is another helpful strategy. Activities like running, dancing, or even squeezing a stress ball can release built-up anger and help you feel more grounded.

The Bottom Line

Coping with PTSD takes time, but we have the power to regain control. Using PTSD coping skills, such as grounding and self-care, can help us make progress. Every step forward matters.

Professional support can help you better understand your triggers and develop strategies. Need extra support for your child or teen? Check out our Trauma Worksheets with helpful exercises.

References:

1. VA.gov | Veterans Affairs. (n.d.-b). https://www.ptsd.va.gov/understand/what/trauma_triggers.asp
2. Wang, Z., Jiang, B., Wang, X., Li, Z., Wang, D., Xue, H., & Wang, D. (2023).Relationship between physical activity and individual mental health after traumatic events: A systematic review. European Journal of Psychotraumatology, 14(2), 2205667. https://doi.org/10.1080/20008066.2023.2205667
3. Bohus, M., Kleindienst, N., Hahn, C., Müller-Engelmann, M., Ludäscher, P., Steil, R., Fydrich, T., Kuehner, C., Resick, P. A., Stiglmayr, C., Schmahl, C., & Priebe, K. (2020). Dialectical Behavior Therapy for Posttraumatic Stress Disorder (DBT-PTSD) Compared With Cognitive Processing Therapy (CPT) in Complex Presentations of PTSD in Women Survivors of Childhood Abuse: A Randomized Clinical Trial. JAMA psychiatry, 77(12), 1235–1245. https://doi.org/10.1001/jamapsychiatry.2020.2148