Let’s talk triggers.

If you’ve ever felt like you’re losing your grip in a situation that seems harmless to everyone else, you’re not alone. CPTSD triggers can sneak up on you from all directions, both inside your head and from the world around you. The thing is, these triggers don’t always make sense, and that can make them feel even more overwhelming.

But trust me, there is nothing wrong with us. These triggers are part of our brain’s survival system that just got a little stuck. Understanding them is a big step toward healing. So, let’s break them down together, and I’ll share some ways we can handle them when they show up uninvited.

External vs. Internal Triggers

First things first: there are two main types of triggers, external and internal.

External triggers come from the world around you. They can be sights, sounds, smells, or places that remind you of past trauma. Maybe it’s hearing someone raise their voice, catching a whiff of a familiar cologne, or walking through a neighborhood that brings back painful memories.

On the other hand, internal triggers come from inside. They can be emotions like shame, fear, or panic. Sometimes, it’s a random thought or physical sensation, like your heart racing or feeling nauseous. Even a dream can trigger those old feelings. Whether it’s something in your environment or something inside your mind, both types of triggers can bring you right back to that moment of trauma.

3 Big Triggers That Hit Like a Ton of Bricks

There are tons of triggers that can throw us off course, but here are three big ones that many of us with CPTSD experience.

1. Feeling Trapped

Ever been stuck in a meeting or on a long ride and suddenly felt like you couldn’t breathe? Yeah, that’s a common trigger for many of us. It might seem like a small thing, but if your trauma involved being stuck in a situation you couldn’t escape from, that feeling of being trapped can hit hard.

When that happens, it’s like your brain and body go into full panic mode. Your nervous system remembers what it felt like to have no control, and it reacts accordingly. Even if the situation itself isn’t dangerous, your body still feels like it’s in danger.

2. Feeling “In Trouble”

Okay, who else has gotten a text or email that says, “We need to talk,” and immediately thought they’d messed everything up? For many of us with CPTSD, that feeling of being “in trouble” is a huge trigger. It’s almost like an emotional reflex.

What happens next is that you can spiral into a place of anxiety, overthinking every single interaction you’ve had recently, what you said, how you said it, and what it could mean. And then that self-doubt can feel like a never-ending loop.

For some, being “in trouble” often meant punishment, emotional withdrawal, or worse. The smallest hint of someone being upset, or just perceived disinterest, feels like the end of the world. It’s a deeply uncomfortable space to be in, and even more challenging when you’re already sensitive to potential rejection or criticism due to past experiences.

3. Feeling Controlled

This is the one that gets me every time. If you’ve spent years under someone else’s control, whether it was a parent, partner, or an authority figure, then even the slightest hint of control can feel like a huge threat to your sense of self.

When someone tells you what to do (even if they mean well), it can trigger those survival instincts that were built when your independence was taken away. Suddenly, your body goes into overdrive, and it feels like you’re fighting to hold onto your own sense of control. It’s not about being difficult; it’s about feeling like you’re in danger again.

So, what do we do when these triggers pop up?

1. Name It

The first step is to recognize what’s happening. When we feel triggered, we often start to blame ourselves. But these are normal responses to abnormal experiences. It’s not that we’re overreacting or weak; it’s that our brains are doing what they were trained to do: keep us safe. Once we name those reactions and acknowledge them, it becomes easier to distance ourselves from the emotional intensity, rather than identifying with it. It’s like creating a buffer between what’s happening and who we are.

2. Breathe and Ground

Grounding techniques are like life jackets in a sea of overwhelming emotions. When you feel your heart racing or your thoughts spinning, take a deep breath. Concentrate on your surroundings, like the feel of your feet on the ground or the texture of an object. These small actions help bring you back to the present moment and out of your trauma response. I personally use a rubber band around my wrist that I will snap against my skin.

3. Share Your Experience

One of the best things you can do is talk about it. Sharing your experiences, whether with a therapist, a friend, or even here in this blog, helps normalize the conversation around CPTSD triggers. The more we talk, the less alone we all feel in this journey.

We Are Not Broken, We Are Healing

If any of these triggers sound familiar, here’s something I want you to remember: we are not broken. What we’re going through is part of the healing process. It’s messy, it’s uncomfortable, but it’s also brave, and honestly, really important work.

The discomfort, the struggle, is all part of the journey to becoming whole again. The fact that we keep showing up, even when things feel tough, is proof of how strong we are. It takes a lot of courage to face the pain, to work through it, and to eventually come out the other side stronger.

Photo by Wicliff Thadeu on Unsplash