TRAUMA
When the Past Feels Like the Present: Understanding Trauma Triggers
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A trauma trigger is something in the present that your brain and body associate with a past threat. It can set off a strong fight, flight, freeze or fawn response, even when you're safe now. These reactions aren't a sign that something is wrong with you. They're survival strategies that once had a purpose, and with support, they can change.
What is a trauma trigger?
The word 'trigger' has been popularised online over the past few years, likely to the extent that we now all have slightly different understandings of what it means. For someone who has experienced trauma, however, this word can hold a different kind of weight. Psychologist and author Dr Ingrid Clayton describes trauma triggers as “felt reminders of the past.” This makes sense when we consider how our brain processes experiences during trauma or periods of high stress. Rather than being neatly filed away as something that happened then, traumatic memories can be stored in fragmented ways, where details such as time, place and sequence are less clearly recorded.
It can be helpful to think of these memories as blurry snapshots without a clear timestamp.
Why does being triggered feel so real?
This can make it difficult for the brain and body to distinguish between something that feels similar to a past threat and something that poses the same danger now. An argument with your boss, for example, might feel similar to an earlier relationship where conflict really did have frightening consequences. You may logically know that these situations are different, but your threat system may not be quite so convinced.
When the brain detects possible danger, it tends to prioritise keeping you safe.
Fight, flight, freeze and fawn: what do trauma responses look like?
For trauma survivors, this can sometimes result in reactions that feel confusing or “out of proportion” to what is happening in the present. For one person, being triggered might look like an explosive reaction or a sudden need to defend themselves - the fight response. For another, an ambiguous comment might create an overwhelming urge to leave, withdraw, or avoid someone for days - the flight response.
Sometimes, the response is less obvious. You might find yourself frozen in the moment, unable to think of what to say or do - the proverbial “deer in the headlights”. Or perhaps there is an immediate urge to smooth things over, apologise, make the other person happy, or make sure they still like you. This is sometimes described as the fawn response.
Why do these trauma responses develop?
What can easily be missed is that these responses did not develop for no reason. Gabor Maté has described trauma as not simply what happens to us, but what happens inside us as a result of what we experience. When we look at trauma in this way, behaviours that might seem confusing in adulthood can make much more sense when we understand the context in which they developed.
Fawning, for example, is sometimes dismissed as “people-pleasing.” yet for some trauma survivors, carefully monitoring other people's emotions, keeping the peace, or making themselves agreeable may once have helped them stay safe.
Fleeing or avoiding conflict may have reduced the likelihood of punishment. Fighting back may have been how someone protected themselves, their siblings, or expressed a sense of fairness in an environment where they otherwise felt powerless.
What are common trauma triggers?
These aren't simply “bad behaviours” that need to be eliminated. They are survival strategies that, at one point, may have served an important purpose. The difficulty is that our nervous system can continue using these old survival strategies long after our circumstances have changed. A response that helped protect you then may now leave you feeling exhausted, ashamed, disconnected from others, or confused about why certain situations affect you so strongly.
Triggers are personal, and they don't always make logical sense. Many people only recognise a trigger after the reaction has passed. That's normal, and noticing it afterwards is still useful information. Some common types are:
1. Sensory triggers. A smell, sound, song, tone of voice or physical sensation linked to a past experience.
2. Relational triggers. Conflict, criticism, feeling ignored, someone raising their voice, or a sense of being controlled or abandoned.
3. Situational triggers. Particular places, medical appointments, crowds, or feeling trapped with no easy exit.
4. Anniversary triggers. Dates, seasons or events connected to what happened, sometimes noticed only in hindsight.
5. Internal triggers. Your own body states, such as a racing heart, tiredness, hunger or feeling unwell, which can echo how you felt at the time.
What are the signs you've been triggered?
Being triggered often shows up in the body before the mind catches up. Afterwards, it's common to feel drained, embarrassed or confused about why you reacted the way you did. You might notice:
- a racing heart, shallow breathing, tight chest or churning stomach;
feeling suddenly hot, shaky, numb or far away;
- a flood of anger, panic, shame or dread that feels bigger than the situation;
- your mind going blank, or thoughts racing;
- a strong urge to argue, leave, hide, shut down or keep the other person happy.
How can trauma therapy help with triggers?
Making sense of these responses can be an important part of trauma therapy. Rather than asking “What is wrong with me?”, therapy can make space for different questions: “What is my nervous system trying to protect me from?” “Where did I learn that this was dangerous?” or “What did this response once help me survive?” From there, the work isn't about blaming yourself for your reactions or forcing them to disappear. It's about helping your brain and body learn that what kept you safe then may not be what you need to keep you safe now. Over time, trauma therapy can help you recognise your triggers, understand the responses underneath them, find new ways of responding, and begin to feel safer within yourself and the world around you. Sometimes, understanding why you respond the way you do is the first step towards recognising that your responses make sense in the context of what you have lived through - and that you don't always have to rely on them in the same way anymore.
Consider what you need to be the version of yourself you want to be.
About the author
Nicole Green is a Psychologist at Connect Corner Clinic in Brisbane. She has worked with many survivors of trauma, including children, adolescents and adults. She understands the unique challenges for families navigating the impact of trauma and wrote this post to help people understand their own experience without judgement.
Last reviewed: 14 September 2026
Please consider reaching out to Connect Corner Clinic by clicking "Find the Right Support" below or "Book an Appointment".
Nicole Green
Psychologist
FAQ
Common Questions
What if I've tried therapy before?
Feeling Stuck After Trauma? You're Not Alone.
Trauma doesn’t just affect the mind; it can reshape the way you see the world, your relationships, and even yourself. Whether it was a single distressing event or repeated exposure to difficult experiences, trauma can leave lasting emotional and psychological effects.
It’s important to feel safe and supported. We encourage patients to work with therapists who use trauma-informed approaches that are evidnced to treat trauma.
I have worried about starting therapy
If you’re here, you may be feeling overwhelmed, uncertain, or even scared about starting therapy. It's how any person would feel when they are carrying the weight of past trauma, painful memories, or emotional difficulties that feel too big to manage alone. The truth is that simply reaching this page is an act of courage. And we’re here to walk alongside you as you take the next step.
What is trauma?
There are three types of trauma; acute trauma, complex trauma and vicarious trauma.
Acute Trauma: Acute trauma results from a single, overwhelming event.Symptoms may develop immediately or shortly after the event and can include shock, fear, hypervigilance, sleep disturbances, or emotional numbing.Complex Trauma: Chronic and/or complex trauma stems from repeated or prolonged exposure to distressing events. This can include multiple interpersonal traumatic events (often beginning in childhood) within a caregiving relationship.It often leads to lasting impacts on emotional regulation, self-esteem and interpersonal functioning. This type of trauma can severely affect identity, attachment, emotional regulation, and trust in others.
Vicarious Trauma: Vicarious trauma is the emotional duress that occurs when an individual hears about or is indirectly exposed to the trauma of others. It can present with symptoms similar to PTSD, including intrusive thoughts, emotional exhaustion, or avoidance.
What do I need for trauma therapy to work?
Look for someone who:
1. Is experienced in trauma-focused therapies like TF-CBT, EMDR, or DBT
2. Offers a warm, non-judgemental space where you feel heard
3. Moves at your pace and keeps you informed about your progress
What does trauma recovery look like?
Your practitioner can help identify the best approach for you . We work with adults, adolescents and children to help reduce the emotional burden of trauma and rebuild a sense of stability and empowerment. The role of our practitioners is to guide you and develop a framework that empowers you to understand what’s going on beneath the surface, develop a treatment plan that’s trauma-informed and at your pace, as well as equip you (or your child) with the tools to regain relief, confidence and clarity of mind.
