As a survivor of sexual abuse, you may find that certain sights, sounds, smells, tastes, or touches unexpectedly remind you of your trauma. These moments, called triggers, can bring up overwhelming emotions or memories of the past. It’s important to know that these reactions are normal and that there are ways to manage them so you can regain a sense of control in your life.
A trigger is anything that reminds you of your past trauma. It might be something you see, hear, smell, taste, or feel—or even an emotional or social situation. Triggers often happen when something around you connects to the experiences of abuse, even if you don’t consciously realize it.
Everyone’s triggers are unique, but knowing what might bring up difficult memories can help you prepare and cope.
Seeing someone who resembles your abuser, being in a location similar to where the abuse happened, or watching a TV show or movie that touches on abuse themes can bring back memories.
Hearing certain sounds, like footsteps, a voice similar to your abuser’s, or even a song that was playing during the abuse, might remind you of the trauma.
Smelling cologne, alcohol, or food that reminds you of your abuser can be a powerful trigger. Scents are closely linked to memory, so even subtle smells can bring back strong feelings.
Eating a food or drinking something that you associate with the time of the abuse can bring up emotions or memories connected to your experience.
Physical sensations, like someone touching your shoulder, giving you a hug, or even feeling a particular fabric, can remind you of how you were touched during the abuse.
Triggers can affect you in different ways. Sometimes, you might feel like you’re reliving the trauma, as though it’s happening all over again. Other times, you might just feel intense emotions, like fear, sadness, or anger, even if you’re aware that you’re safe in the present moment.
Physical reactions, like a racing heart, sweating, or feeling sick, are also common. These responses are your body’s way of reacting to a perceived danger, even if the danger is no longer there.
Talk to someone you trust, like a friend, family member, or support group. Sharing your experiences can help lighten the emotional load, but only share with those who make you feel safe and supported.
Grounding helps you stay focused on the present moment when a trigger arises. Try deep breathing; using your senses by identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste; or holding something comforting.
Remind yourself that you’re safe now and that what happened wasn’t your fault. Practice affirmations like, “I am strong,” or “I deserve peace.” These positive thoughts can help counteract feelings of fear or blame.
Sometimes, triggers feel too overwhelming to handle on your own, and that’s okay. A trauma therapist can guide you in working through these experiences. Therapies like EMDR (Eye Movement Desensitization and Reprocessing) or somatic therapy focus specifically on healing trauma and can help you feel more in control.
Managing triggers is a journey, but you don’t have to take it alone. At Safeline, we offer confidential support and resources to help you through your healing process.
You are strong, and with time and support, it’s possible to move forward from the pain of the past. If you need help, visit our Get Help section or contact us. We’re here to listen and support you.
