What Triggers You?
Getting “triggered” is an opportunity to heal and grow. The more hurts we’ve endured and the weaker our boundaries, the more reactive we are to people and events. Codependents are off the charts when it comes to reacting to others’ feelings, needs, problems, opinions, wants, and more. When we react, we permit our insides to be taken over by someone or something outside of us. There’s no filter or boundary. We’re pulled off our center and might start thinking about that person or about what might happen in the future. Negative reactions can easily escalate hurt feelings and conflict. Often, however, we’re really reacting to someone not even present from a different time and place.
A wise and apropos Al-Anon slogan is “Q-Tip,” — “Quit Taking It Personally.” When we interpret someone else’s words or actions as a comment about us, we’re taking other people’s feelings personally. We might react with guilt or defensiveness, because we assume we’re the cause of someone else’s negative emotion or problem. We have just taken on the other person’s problem or shame when they shame or blame us. Our peace of mind and self-esteem now resides with someone else.
What we react to — our “triggers” — are unique to our personality and individual history. Think of triggers as wounds — often past trauma. When we’re triggered, we’re re-experiencing a past injury in present time — similar to a post-traumatic stress reaction. It’s reopening a painful wound that hasn’t had a chance to heal. A sign of being triggered is when our reaction is disproportionate to the present event or not reasonably related to the actual present facts.
Primary triggers are internal, dysfunctional personal beliefs that we learned in childhood. We can trigger ourselves into feeling ashamed if we don’t measure up to standards we’ve adopted for ourselves. We can easily activate our inner critic to ruin our day or our life! Do the steps in 10 Steps to Self-Esteem: The Ultimate Guide to Stop Self-Criticism to quiet your critic and overcome the “tyranny of the should’s.” An example is the belief that we should self-sacrifice for other people. Codependents generally deny or devalue their needs. Given this belief, it thus makes sense to put the needs of others first and feel guilty or ashamed not to. Someone asking for help would thus trigger our automatic offer of assistance, even when that could harm ourselves or be counterproductive to the person asking.
Shame-based beliefs about ourselves can make us vulnerable to being triggered by the words and behavior of others. When we’re criticized, whether or not it’s intentional, we can easily surrender our self-esteem and sense of well-being. A common trigger for codependents is being told they’re “too sensitive,” or “selfish.” Frequently, their parents dismissed their feelings or needs with these shaming labels. However, labels stick, despite the fact that they were said by an insensitive or selfish parent. We can grow up feeling branded for life, even though the judgments were untrue.
External Triggers and Overreactions
In some cases, triggers are imminent signs of danger that preceded an earlier wound. We learned to react to them in order be safe and loved. Sometimes these warnings are helpful, but when applied automatically to a different situation, our reactions can be dysfunctional. This is particularly true when we overreact. Overreactions occur when the intensity and duration of our feelings and/or behavior are disproportionately greater than normal under the present circumstances. We overreact when we’re reminded of an experience we’ve had with someone or something important in our past. They may be hard to recognize in ourselves because we believe our perceptions are accurate, but they’re easy to identify in others. For instance, when a returning war veteran is hypervigilant and draws his gun upon hearing the walls creak at night — appropriate in a war zone, but not when he’s safe at home.
Similarly, we might appropriately slow down if we see a police car to avoid a speeding ticket, but if our past experience with the police has endangered us or a loved to us, we might attempt to flee, drawing the police’s attention and leading to a serious conviction for reckless driving. An overreaction can bring about exactly what we’re attempting to avoid.
In some cases, overreactions are learned behavior that was modeled by a parent. Some people catastrophize everything, creating constant melodrama and mountains out of molehills. They may have grown up living in a perpetual state of crisis, and although they claim to hate it, they repeatedly recreate their stressful childhood environment.