“Triggers” as a term is seen more and more in psychology, describing anything that might cause a person to recall a traumatic experience they had in the past. However, in everyday life, the term is often used without true understanding of the meaning -e.g., it is associated with being oversensitive or incapable of coping with distress- leading to confusion and debate on the topic. At a time when mental health remains a key issue in shipping and in every business due to the unforeseen challenges brought by the pandemic, let us take a closer look in the topic.
What is a triggering?
As a scientific term, triggering is widely used in psychiatry to describe “the psychological and physical response to an unpleasant stimulus, which often upsets and stresses the person who experiences it”, according to psychiatrist Rashmi Parmar, MD. Once someone feels triggered, they do not simply experience an uncomfortable feeling, but possibly strong negative emotions that can lead to panic attacks.
How does it occur?
Trigger typically occurs without warning to people who have post-traumatic stress disorder (PTSD) or a history of trauma. A triggering moment is usually driven by an external factor; for instance, when coming in contact with a stimulus (“trigger”) that in a way reminds a trauma of the past, such as a specific word during a conversation, a smell, a sound or an image. A typical example of such flashbacks can be seen when a war veteran is watching a war movie. However, it can also be internal, which means coming from the inside of a person. Such common triggers include, but are not limited to, sadness, anger, anxiety, painful memories, etc.
Remember…
There is a difference between being triggered and being uncomfortable! Triggers typically come without warning causing an unintentionally negative impact for people dealing with trauma.
Why does it happen?
Why this occurs still constitutes an area of research with some scientists arguing that the human brain stores traumatic memories in a different way than memories of a non-traumatic event. The brain may actually interpret past traumatic events as current and lead the body to experience symptoms similar to the original trauma. To this end, “’trigger warnings” act as a notice of potential triggers in future content -for instance, images of violence- with the aim to prepare people with mental health concerns.
How can I cope with triggers?
Know your triggers: The first step to start resolving any problem is to be aware that it exists. Seeing a therapist is considered very useful for dealing with emotions that arise from triggers, but also in a personal level, one should become aware of signs in their body that they are reacting to a trigger.
Practice relaxation techniques: SAFETY4SEA has previously reported on the benefits of mindfulness meditation, as a great way to experience the current moment and enjoy less stress by being aware of your thoughts and feelings without dwelling on them.
Control your breathing: Whenever you notice sensations of stress, anxiety, fear or even anger, controlled breathing can help you just take a moment out before reacting and is excellent to use quickly just before you enter into a difficult situation. The Shipowners Club and ISWAN have previously explained the controlled breathing technique, as a means of relaxation from stress and anxiety.
Explain to others: if you are feeling triggered, do not hold this to yourself! At a time of great awareness on mental health, you should be able to state your feelings as specifically as possible and even ask for warnings beforehand. As you navigate these conversations, remember that trauma is a very real experience that affects people in numerous ways.
Keep a journal: Researchers have emphasized on keeping a journal as an interesting and enjoyable stress-management tool that can help reduce anxiety and boost wellbeing. Writing down your worries, daily, weekly or as often you feel the need to, can relieve stress by helping you work through anxious feelings.
FIND 5 PHYSICAL SYMPTOMS THAT INDICATE ANXIETY HERE
Exercise: Exercise is a golden rule applying to every ‘how to’ guidance relating to mental health. Except for the obvious advantages of controlling weight and tackling health conditions, exercise also improves mood and helps with more quality sleep, especially for seafarers who deal with different hour shifts.
For those who have experienced trauma, being triggered is a real and painful phenomenon. Avoiding triggers will not treat the underlying mental health concerns. If someone catches themselves regularly feeling triggered, it is important to discuss it with a mental health professional. Facing triggers with less distress requires some time and work but is feasible. Remember, there are many dedicated helplines and remarkable charity work for enhancing mental health onboard, seafarers are not alone!
