Understanding Trauma Triggers: How to Navigate, Heal and Reclaim Your Power

If you’ve ever lived through trauma, you know that triggers have a way of appearing when you least expect them—often when you feel like you’re finally finding your way.

They show up suddenly, unexpectedly, and without warning, sending you back to the raw emotions of a time you thought you had left behind. They don’t care about your plans or your progress; they slip in quietly, as if they own the space, pulling you into a whirlwind of pain or fear.

For me, that has been my reality at different times of my life. When I was younger, I faced unimaginable challenges, I was sexually abused. I went through experiences that left deep scars, ones that would shape the rest of my life. And while I have worked hard over the years to heal and move forward, the journey hasn’t been without its hurdles.

A few years ago, I faced one of the most intense triggers I’ve ever experienced. It interrupted my life in a way that felt almost unbearable.

I remember being in my son’s room talking about the past, and all of a sudden, I felt a flooding emotion of intense anger, panic, dread and a sense of helplessness which caused my heart to start pounding.

I couldn’t breathe.

This triggered a panic attack. My mind was racing, and I was actually catastrophizing every thought around my son being sexually abused instead of me. As a parent I unfortunately understood the long lasting impacts that abuse can cause a child.

I would think back to those times. These images are lasting in my mind. They are embedded. I would think, What if that was my son? What if that was my son in an abuse cycle? I would think that my son was there instead of me, my son asking him to stop, my son being powerless. My thoughts can send me spiralling based on my childhood trauma.

But through sheer determination and a lot of hard work, I fought through that trigger. With support, having a foundation of connection and a sense of belonging, I was able to come out on the other side stronger. What once felt impossible to overcome became something I can now speak about confidently, without it holding power over me anymore.

Healing is not easy, and it’s not a straight path.

There are setbacks, there are breakthroughs, and there are days where progress feels far away. But no matter how long it takes, each step forward is a victory. Healing is about progress, not perfection.

If you’ve been through something similar, I want to remind you that you are not alone. We are all on this journey together. Let’s share our experiences, support one another, and lift each other up. Together, we can build a community where healing is possible, and no trigger has the power to define us.

You can do this, start small. It’s the little things that make the big things count.

I want to give you hope and remember the greatest gift you can give yourself is time and attention.

Build your village to strengthen your connectedness and a sense of belonging. It is a journey.