Dec 23, 20224 min read

on the tenth day of christmas...

12/23/22

on the tenth day of blogmas, bravebutsoft gave to me...

as humans, we all experience life differently...some of us may have it super easy and some of us may not.

but one thing that we all experience at some point, some more drastic than others, is trauma.

trauma can look different for everyone and trauma doesn't always look like what you would "expect" it to.

but trauma is a whole other blog's worth of information that we will hopefully work through at another time.

from trauma, we develop triggers and that's what we're going to be talking about today.

what are triggers?

according to GoodTherapy triggers are "emotional stimulus such as smell, sound, or sight that triggers feelings of trauma."

but what does being "triggered" mean?

the feeling of being "triggered" isn't just when something rubs you the wrong way, being triggered is when someone with a history of trauma experiences something that reminds them of a past trauma. triggers can make the individual feel like they are experiencing their trauma for the first time again.

you might be thinking, "isn't that PTSD?"

well, yes, somewhat. while triggers are mostly used for post-traumatic stress disorder, they can also be used and associated with mental illnesses.

no two people carry trauma or triggers the same. but learning to identify them is the start of learning how to cope with them.

there are two types of triggers: internal and external.

an internal trigger comes from within the person. it can me a memory, a physical sensation, or an emotion.

examples of internal triggers:

anger
anxiety
feeling overwhelmed or out of control
feeling vulnerable or abandoned
loneliness or sadness
pain or muscle tension
memories tied to a traumatic event

an external trigger comes from the person's environment. this can be stemmed from a person, place, or thing surrounding an individual. what may be a normal everyday experience or minor inconvenience to some, may be triggering to someone with a mental illness.

examples of external triggers:

something fiction that reminds them of the event
a person connected to the experience
arguments with close family
a specific time of day
certain sounds that remind them of the experience
changes or endings of relationships
significant dates or holidays
specific places that remind them of the experience
smells associated with the experience

there is no certain reason that triggers happen. but we have developed reasoning as to why warnings of triggers are important.

advantages to trigger warning are that the individual has a chance to prepare for the trigger that might happen to them. often being prepared for a trigger can help an individual feel safe.

but there are disadvantages to warnings of triggers. some say that triggers can reinforce avoidance behaviors, which only prolong the triggers. warnings can also cause confusion about the true meanings of triggers and cause those who deal with triggers to be labeled as over sensitive or fragile.

the good thing about triggers is that there are ways to cope with them. learning to cope with the triggers that are unavoidable will help individuals in the long run.

healthy coping strategies for lessening the impact of triggers:

calling on social support
journaling
deep breathing
exercise
expressive writing
mindfulness meditation

the ultimate goal is to learn to detach yourself from the trigger, recenter, and focus on your coping strategy.

now finally, what this blog is really about: GLIMMERS

have you ever heard of glimmers? (personally I hadn't until I started planning this blog)

glimmers are the exact opposite of triggers. according to Verywell Mind glimmers are "some kind of cue, either internal or external, that brings one back to a sense of joy or safety."

the concept of glimmers is part of Polyvagal theory, which you can learn more about here. glimmers were coined by behavioral neuroscientist Stephen Porges in 1995. his theory describes how our autonomic nervous system is searching for and reading cues to determine if the are dangerous or safe.

glimmers are personal. you might have the same as someone else, but typically they are going to be unique to you as an individual.

but here are some common glimmers...

feeling the warmth of the sun
sensing the cool, salty ocean air
the smell of cut grass
seeing a rainbow
sunlight sparkling on water
smelling lavender or some other relaxing scent
petting a dog or cat
being in nature
a stranger smiling at you in public
the perfect cup of coffee

in the Polyvagal theory, the analogy of a “ladder” is used. at the bottom of the ladder is the dorsal vagal state, also known as the "freeze state." this is when immobilization and fear behaviors happen and the heart rate and blood pressure may fall. this is when you may be experiencing a trigger.

the goal is to get to the “top” of the ladder—the ventral vagal state, which is connected with social engagement and safety. This activates the parasympathetic nervous system (also known as rest-and-digest) and puts the body in homeostasis. this is when you are experiencing a glimmer.

so how do we implement glimmers?

well, the term 'glimmers' was popularized by Deb Dana, LCSW. she created a template to help individuals identify their triggers and glimmers. knowing your triggers and glimmers will help you use them properly and better your coping skills.

here's some ways to implement glimmers into your daily life:

take a personal inventory: identifying your biggest triggers and glimmers
grab your headphones: create a playlist that evokes peacefulness
assemble the scents: collect your favorite essential oils or candles and keep them close
get in touch with nature: go for a walk and find nature to listen to
curate your social feeds: unfollow account that may be triggering and find the ones that are calming and beneficial to your mental health
plan around your interactions: focus on people who bring you peace. if you know you can't avoid a person or activity that will trigger you, plan a calming activity afterwards to unwind
constantly evaluate and adjust: do a self-assessment and ask yourself "is this working for me?" if it is, keep up the good work. if it isn't, adjust where necessary