What Does It Mean to Be “Triggered”?

Minister Johnathan H. Blue

Life often feels like we’re walking blindly in a minefield, where an unexpected word, a certain place, or even a familiar smell can send us spiraling into feelings of anger, sadness, or fear. These moments are what we often call “triggers.” But what does it really mean to be “triggered”? And why do these reactions seem to have such power over us? As we explore this question, let’s anchor ourselves in Psalm 40:1-3:

“I waited patiently for the Lord to help me, and he turned to me and heard my cry. He lifted me out of the pit of despair, out of the mud and the mire. He set my feet on solid ground and steadied me as I walked along. He has given me a new song to sing, a hymn of praise to our God. Many will see what he has done and be amazed. They will put their trust in the Lord.” (NLT)

This passage paints a picture of God’s power to lift us from despair and offers hope that even when triggers threaten to overwhelm us, there is a way out.

Understanding Triggers: A Multi-Faceted Reality

To truly grasp what triggers are, we need to understand them across various aspects of our lives:

• Physically, triggers can manifest through bodily responses like tense muscles or a racing heart, as if our bodies are bracing themselves for impact.
• Mentally, they might resurface as intrusive thoughts or vivid memories that take us back to a painful event.
• Emotionally, triggers can flood us with feelings of fear, anxiety, or even rage, leaving us feeling vulnerable and exposed.
• Spiritually, they might challenge our sense of hope, leading us to question God’s presence in our lives during times of suffering.
• Relationally, a trigger could be a reminder of betrayal or rejection, making it hard to trust or connect with others.
• Financially, it might look like the panic that sets in when past experiences of lack or scarcity are recalled by unexpected bills or sudden expenses.

While each of these triggers can feel unique, they share one common trait: they are reminders that tempt us back into familiar, yet destructive thought patterns. 

Think about Facebook memories for a moment—those little pop-ups that remind you of a post you made years ago. They can be sweet, like a photo of a family reunion or an old birthday celebration. But sometimes, they’re unexpected, like a reminder of a tough season, a lost relationship, or a time when you weren’t at your best. Suddenly, you’re pulled back into the emotions of that time—happy, sad, angry or even horny—and it’s like you’re living that moment all over again.

Now, imagine if those Facebook memories didn’t just show up on a screen but popped up inside your heart and mind. That’s what triggers can feel like. They’re more than just a reminder; they carry us back to a place of past pain, failure, or heartache. It might be a song, a smell, or even a simple word, and suddenly, you’re flooded with feelings you thought you’d moved past.

Like those Facebook memories, triggers aren’t the problem themselves. Just like the reminder of an old post isn’t what makes you sad or happy, the trigger isn’t the cause of your emotions. Instead, triggers pull up a memory that tempts us toward those well-worn paths of negative thinking—paths that often lead to feelings of despair, anger, or anxiety. But what if we could learn to recognize those triggers and respond differently, not letting them take over our emotions and actions?

In this study, we’ll explore what it really means to be “triggered” and how God invites us to respond to those memories—both the pleasant and the painful ones—with patience and trust. Triggers don’t have to pull us back into the pit; instead, they can be the moments where we cry out to God, waiting for Him to set us on solid ground again.

The Reality of Exhaustion

The raw reality for the majority of us is that we experience a deep exhaustion that comes from constantly battling memories and emotions tied to past trauma. For those who have been through traumatic experiences—whether medical, sexual, familial, or spiritual, or even through witnessing disasters, experiencing grief, loss, or carrying generational burdens—triggers are more than just reminders; they can become a heavy weight that threatens to pull us back into the darkest moments of our pasts. Most of us can confidently manage being physically tired. Exhaustion sets in because we are emotionally and spiritually drained, worn down by the constant struggle to regain stability and peace in our lives.

Our triggers can show up in strange ways sometimes. It’s the feeling of being overwhelmed when a familiar song, a passing comment, or a specific place takes you back to a painful memory. It’s the dread of knowing that at any moment, something seemingly small can throw you into a mental battle against feelings of fear, anger, or hopelessness. This kind of tiredness isn’t simply remedied by a good night’s sleep; it’s the kind that settles deep in your soul, making you feel like no matter how much rest you get, you’re always carrying a heavy burden. 

But Matthew 11:28 tells us “Come to me, all you who are weary and burdened, and I will give you rest.

Triggers can be like emotional landmines that explode without warning, reminding us of past traumas. These aren’t just simple reminders; they bring back the feelings and sensations of those painful moments. Encountering these triggers can make us feel as if they are reliving our trauma all over again. It’s a relentless cycle that saps all our energy, strength, and hope. For some, it’s the memory of a hospital room that brings back medical trauma, while for others, it might be the smell of a certain cologne that reminds them of a family member they’ve lost or a place that carries the weight of a childhood wound.

These moments are particularly draining because they challenge our sense of safety and stability, causing us to feel on edge, always bracing for the next painful memory or emotional surge.

In the midst of this deep exhaustion, the words of 2 Thessalonians 3:13, 16 offer us encouragement: “As for the rest of you, dear brothers and sisters, never get tired of doing good… Now may the Lord of peace himself give you his peace at all times and in every situation.” This scripture recognizes that the struggle to keep going is real. It speaks directly to those of us who are worn down, urging us not to give up even when the weight feels unbearable. It doesn’t dismiss the reality of weariness; instead, it acknowledges it while pointing to a source of peace that transcends our circumstances.

We cannot continue to pretend that exhaustion doesn’t exist; instead, we should lean into God’s peace in the middle of it, understanding that God is willing to meet us in our tiredness.

For many of us, the battle against triggers can feel isolating. We deal with guilt and shame for struggling with the same issues repeatedly, or for not having enough faith to overcome the pain. But it’s important to acknowledge that experiencing this kind of exhaustion is normal when dealing with deep wounds. It’s a part of the human experience to feel weary when our mind constantly revisits places of pain and trauma.

When trauma occurs, it leaves a mark on our hearts and minds. Triggers—those sounds, smells, situations, or words—can transport us back to that place of pain. It’s as if the brain hits “play” on a painful memory, and suddenly, we’re reliving the emotions we felt during the original trauma. These moments are more than mere memories; they shape how we see ourselves. Over time, we might begin to see ourselves through the lens of our pain—feeling inadequate, broken, or unworthy. Our true identity becomes distorted as the weight of our experiences alters our perception of who we are.

Colossians 3:12-15 reminds us of a different reality. It tells us that God sees us as chosen, holy, and dearly loved. It challenges us to clothe ourselves with compassion, kindness, humility, gentleness, and patience. These attributes are not just virtues to aspire to—they reflect our true identity in Christ. Yet, when we are triggered, the pain of our past can cause us to forget this reality. We adopt a version of ourselves that is reactive and defensive rather than grounded in love and peace. This is where understanding the masks we wear becomes crucial.

The journey to find peace amidst the exhaustion of triggers is not easy, but the call is to continue holding on, even when it feels like all strength is gone. It’s in these moments that we are invited to let God’s peace be our anchor. It’s a peace that doesn’t come from the absence of struggle but is present even when the struggle is ongoing. Psalm 40:1-3 reminds us that God has already “lifted me out of the pit of despair, out of the mud and mire. He set my feet on solid ground and steadied me as I walked along.” 

In recognizing and validating our exhaustion, we can create a space where we feel safe to admit to God and others that we are tired without fear of judgment. The scriptures are then able to remind us that God’s peace is not out of reach, even in the hardest of times. We can help others see that while triggers may bring back painful memories, they don’t define us—and that God is with us as we fight through the exhaustion.

 

Practical Tools for Managing Triggers and Emotional Exhaustion

Triggers are situations, words, or people that bring up past pain or current heartache, reminding us of experiences we’d rather forget. It’s easy to see triggers as the direct cause of our emotional responses. However, they are more like reminders, calling us back to old patterns of thinking—patterns that can be destructive if left unchecked. Our reactions reveal areas where we might be struggling to trust God or remember His promises.

Navigating the overwhelming feelings that can arise from being triggered is challenging, especially when fatigue and exhaustion make us feel as though we’re at the end of our rope. However, we can manage our triggers through a biblical three step process that can help us move from the chaos of our emotions to a place of peace in God’s presence.

Step 1: Recognize the Trigger and Thoughts

The first step in overcoming emotional exhaustion is to recognize when we’re being triggered. This requires intentional self-reflection and awareness of our reactions. It’s crucial to ask ourselves:

• What events or circumstances seem to trigger my feelings of despair, anxiety, or anger?

• Are my reactions more intense than the situation warrants?

• Do others seem confused or taken aback by my strong emotional responses?

By asking these questions, we begin to identify the patterns that lead us into emotional spirals. James 1:19-20 (NLT) says, “Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires.” This passage emphasizes the importance of slowing down to understand the root of our feelings before reacting. When we become aware of our triggers, we take back the power that we often give to external events or people, allowing us to begin the process of healing.

Step 2: Repent and Realign with God’s Truth

Repentance is a powerful tool in breaking the hold that triggers have over us. However, repentance isn’t just about feeling bad for our reactions—it’s about turning away from the false beliefs that fuel those reactions and aligning ourselves with God’s truth. When we repent, we admit that our thought patterns have strayed from God’s promises, and we turn back to Him.

Psalm 40:4 (NLT) reminds us to trust in God rather than lean on our own understanding: “Oh, the joys of those who trust the Lord, who have no confidence in the proud or in those who worship idols.” 

When our thoughts shift from trusting God to relying on our own fears, we can pray:

• “Lord, this thought process reveals that I am not believing the truth about who You are. Please forgive me for chasing after a lie (Ps. 40:4).”
• “God, my thinking has become worthless because I am not honoring or thanking You (Rom. 1:21). Turn my heart back to You.”

Recognizing these false thought patterns is a gift of grace. It’s an invitation to deeper understanding and freedom as we continually align our thoughts with God’s truth.

Step 3: Mobilize a God-Honoring Response

The final step is to create a plan of action—a “cue” that helps us shift our thinking when a trigger arises. These cues remind us to replace destructive thoughts with God’s promises. Strategies to consider include:

• Gratitude Practice: This involves thanking God for His work in our lives, even in moments of discomfort. Gratitude shifts our focus from the pain of the trigger to the presence of God.
• Embrace a Promise: Memorizing Scripture can be a powerful way to counter lies with truth. Consider passages like 1 Corinthians 10:13 (NLT), which assures us, “God is faithful. He will not allow the temptation to be more than you can stand. When you are tempted, He will show you a way out so that you can endure.” Reciting promises like this helps us remember that God is present, even in our struggles.
• Personalized Truth Statement: Develop a simple, personal declaration of God’s truth to use when a trigger appears. For example, if fear of rejection is a common trigger, you might say, “I am chosen and loved by God (Eph. 1:4), and He is my strength when I feel alone (Ps. 27:1).”

Triggers may seem like setbacks, but they can also be invitations to grow deeper in faith. As we face the emotions they stir, we have a choice: to spiral into destructive thoughts or to lean into God’s truth and grace. By recognizing triggers, repenting of distorted thinking, and embracing God’s promises, we can transform moments of emotional exhaustion into opportunities for spiritual renewal. 

To aid in recognizing and responding to triggers, let’s use a simple pneumonic, T.R.I.G.G.E.R.:

• T: Take a Pause – When you feel triggered, pause before reacting.
• R: Recognize the Source – Identify what is causing this emotional response.
• I: Invite God In – Pray for His perspective and strength.
• G: Give it to God – Release the burden to God, acknowledging that He is greater than this moment.
• G: Gratitude Focus – Shift your focus to something you can thank God for.
• E: Engage in Truth – Remind yourself of God’s promises and let His truth shape your thoughts.
• R: Respond with Faith – Choose a response that aligns with God’s character rather than your emotions.

As we close, remember: triggers may be powerful, but they are not permanent. Exhaustion is real, but it doesn’t have to remain. God’s grace is greater than any reminder of past pain. We serve a God who promises to hear, rescue, and renew.

Let us pray:  

“Lord, thank you for hearing us when we cry out. Thank you for lifting us from our pits of despair and setting our feet on solid ground. Help us to recognize the lies we’ve believed, to repent, and to embrace your truth. When we face triggers, remind us that you are our anchor and strength. Renew our hearts with your love, and teach us to walk in your peace. Amen.”