Sneaky Triggers and How to Spot Them
By Lana Nycole
Photo by Gustavo Fring
We all know and recognize our big triggers—they leave no room for denial. The obvious ones knock the wind out of you, but the sneaky ones can linger silently, slowly draining our energy and joy without us even realizing it.
What Are Sneaky Triggers?
Sneaky triggers are just that: sneaky. The connection between a trigger and trauma is often faint, seemingly insignificant, and easy to overlook. One minute everything is fine, and the next, it feels like the sunshine’s been leached out of your day, and you can’t explain why.
These subtle reminders can be anything:
A house that reminds you of where you once lived
The smell of lasagna baking because that’s the last meal you shared with an abuser
A turn of phrase that was used to try and tear you down
These triggers are hard to trace and even harder to name out loud. But naming them is a necessary part of letting them go.
How to Recognize and Manage Sneaky Triggers
So how do we recognize and manage the triggers we can’t always see? I believe it starts with self-reflection. Slowing down enough to check in with your emotions and your body throughout the day is key. Here are some steps to get started:
Notice when your energy shifts. Pay attention to those moments when you feel “off.”
Ask yourself, “Why do I feel this way? What changed?” Take note of your responses.
Remember: You’re not broken or “too sensitive.” You could be experiencing a silent trigger.
It's okay to feel this way.
Techniques to Manage Triggers
It’s easy to feel overwhelmed by triggers, but here are a few techniques to help you cope:
Journaling: Writing down your thoughts, whether a frustration, a random memory, or a self-limiting belief, can help you trace the source of those feelings. Use a notepad or the notes app on your phone.
Breathing exercises: Practice deep breathing to ground yourself and return to the present moment.
Meditation: Even a few minutes of meditation can help center your mind and body.
Self-compassion: Be gentle with yourself and allow yourself to feel what you're feeling.
Building Your Toolbox of Coping Skills
While avoidance may seem like an easy way out, it only limits your growth. Instead of dodging everything that feels hard, build a toolbox of coping skills. These tools will help you face difficult moments head-on and aid in your healing journey.
Finding Support
If any of this resonates with you, know you don’t have to walk through it alone. &Rise is a safe and empowering community where you can explore healing among women who get it. We’re always talking about triggers, coping skills, and personal growth in our Trauma Support Group.
You can also find more resources, tools, and support through the National Alliance on Mental Illness (NAMI) Helpline. These conversations matter, and the healing starts with naming what hurts.
