A Mindfulness Response: PTSD Triggers

Blog 1 14 2025

PTSD Triggers                     

Triggers can bring about strong emotions, thoughts, and actions.  What are yours?  examples: 

Crowds                                  

Large open spaces      

Shopping malls                                   

Elevators

High places                

Bridges                                   

Animals: snakes, spiders …

Loud yelling or loud noises               

Being alone in a house                       

Public speaking

Drowning/ large bodies of water                               

Violence                                             

Language:  swearing, insults, racial slurs                  

Sexual content, pictures

Driving or riding in cars

Timed tests

The smell of alcohol, marijuana, strong perfumes, or other smells

5 senses and triggers (sight, sound, smell, touch, taste:)

Timed tests                

Certain seasons of the year or anniversaries

My triggers:  _____________________________________________________________

Triggers are not necessarily bad. They remind us of things that challenge us, and we can overcome them.   Difficult and strong emotions such as anger, anxiety, fear, embarrassment, shame, or guilt can be life-changing experiences as emotions and be helpful.

Anger:

Anger can be appropriate when one needs to show strength, such as when one feels unsafe around a stranger.

Anger can be used to emphasize ideas when others tend to ignore you. Use the energy from anger to become assertive, solve problems, or direct your ideas to a creative activity. 

Anxiety:

The feeling of uneasiness is a sign that we feel something is unbalanced.  If you can’t identify it, talk with someone or seek help from a doctor.  Being anxious about numerous things is not helping you focus.  Anxiety needs to do something.  Find a creative hobby and one that is not electronic.  Get outdoors in nature.

Fear: 

Fear can be an alarm that something is wrong in our environment. Talk to others to check it out and determine how to become safer. Consider your environment. People in the city are “street smart” about their position on the street, time of day, people around them, or safe neighborhoods. This is very different in a rural setting with fewer people. However, there are critters. It is important to listen to your inner self and your intuition. If you are fearful every day, this is too much fear. 

Embarrassment, Jealousy, Shame and Guilt: 

These problematic emotions can make us feel defective. They bring about remorse, which helps resolve conflicts. Since they are very strong emotions, they can also bring about problem-solving. Some people need time to process these emotions and may isolate themselves from others to do so. 

Shame is deeper than guilt.  This is a strong statement when someone says, “Shame on you for ….”. Shame is a feeling that you are defective.  Guilt is a temporary feeling.

Other emotions to consider: _______________________________________________________

How the triggers control my behaviors:  

Isolating                                  overspending               low motivation           

self-injurious behaviors           crying spells                low energy

Others: _____________________________________________________________

            All of these complex emotions and feelings contain energy. Use them to benefit yourself and not to destroy others. Become an advocate, a mentor, or a teacher. Write to legislators, vote, and stand up for those who do not have a voice.

The Mindfulness Response

Past                                                     Present                                                            Future

If only I had ….                     Focus on today                                   What if …..

Done                                       I can do                                               I or they do

Said                                         I can say                                              I or they say

Gone                                       I can go or plan                                   I or they go

The Mindfulness Response and Changing My Attitude or Mindset

            Instead of blaming yourself, realize that you did your best then. You did not have the knowledge that you have now. You have learned and grown in hundreds of ways since the past trauma or past regrets occurred. You may do it differently today, but we cannot go back in time. We can only manage the present time. We can only change our present actions, not our past.

Acceptance of Today: The Past is Gone.

            We have thoughts about the past, including regrets, trauma, and embarrassment. We cannot go back to change it, but we can change how we react to the past today. We have learned and grown and are no longer the same person.

            The memories may haunt us with flashbacks and nightmares, and we can choose to seek help through individual or group therapy.  We can choose to learn new ways to manage traumatic memories, regrets, or shame.

            We can make plans for the future by making appointments, joining a support group, and seeking out supportive relationships today. However, we are not in the future; we can only focus on today. If I have too many “what if” statements, I can seek help from a therapist to unwind that anxious tension in my mind.

Today, I can call and make an appointment.

Today, I can write down negative thoughts in my thought journal.

Today, I can practice mindfulness or gratitude.

Today, I can seek help from a supportive person.

Today, I can join a support group.

Ten Different Mindfulness Activities

Mindfulness walks in nature

Petting a dog, a cat, a rabbit, or other pet

Sing or play an instrument

Write poetry or write in a journal.

Color mandalas, paint, draw, photography

Deep breathing techniques

Body Scans

Sitting meditations

Guided Imagery

Tai chi, yoga, or Qi gong

Prayer

Progressive muscle relaxation

Mindfulness with the five senses

            This process can also be done while practicing 5-10 minutes of mindfulness, relaxation, and deep breathing daily. Mindfulness helps us gain personal knowledge of the past, our feelings and thoughts, sensations, and images. It also helps us learn to disengage from distress. This takes practice over about five weeks.

The Mindfulness Response, Self-Compassion, and the Thought Journal

            The Mindfulness Response applies self-compassion to the CBT Thought Journal. People with recurring serious mental illness can develop depression once symptoms return. This is disheartening for them since the participants know skills from many therapies and treatment programs. They also reported feeling discouraged.

I feel like I am moving backward.

I took one step forward and two steps back.

I was here before, and I cannot believe I am back.

            Apply self-compassion to the thought journal to reach a neutral thought. Self-compassion helps diffuse confusing emotions, thoughts, images, and sensations. By not judging ourselves, we learn to be patient and forgive ourselves for what we did wrong.

Thought Journal with Self-compassion

Situation	Thoughts & Cognitive distortions	Emotions, Feelings, Mood	Actions	Self-compassion	Alternative Thoughts
I quit my job due to depression and poor concentration trauma memories, hearing voices	I am a failure (labeling) I will never get a job (all or nothing)	Despair Fear Anxiety Humiliated Angry Embarrassed depressed	Isolate, Do not answer calls, sleep all day and all night, do not shower, crying spells	Self-kindness, patience non-judgment, Acceptance of the situation,	I need to talk to a therapist. I could go to a NAMI.org support group. I could talk to my support person & and PCP clinic