In 2008, I was a Canadian Forces soldier deployed to Afghanistan as part of the battle group. On one particularly hot day in August, I was in one of our Forward Operating Bases. We were sheltering from the sun's heat in our tent when a soldier retrieved a bottle of water from a nearby freezer. The lid slammed shut with a loud and unexpected “thump,” causing us to wince in response to the sudden noise.

At the time, we laughed it off, but it was apparent we were all dealing with the effects of Post-Traumatic Stress, remnants of the combat we had experienced throughout our deployment. In the months that followed my return to Canada, it was clear that my symptoms had progressed into PTSD territory. Some of the more obvious symptoms for me were the triggers that I experienced daily.

Whether it was driving in heavy traffic, loud noises, or being in crowds, I faced unpleasant symptoms. I often felt anxious, as if there was an unseen threat, and I would look for an opportunity to avoid certain situations. If I couldn’t avoid the situation, my anxiety would build, and it would often come out in frustration and anger because I didn’t understand what was occurring or what I could do about it.

Over the years, I learned several effective techniques to manage my triggers, which, in combination with therapy, decreased the frequency and severity of my reactions until I reached a point where the triggers had minimal impact on the quality of my life. Had I known these earlier, I would have been much more confident in preparing for and managing my response, which would have greatly improved the quality of my life and my relationship with my friends and family.

If you are in a position where you are constantly experiencing unpleasant triggers or have a loved one who is, here are three of my top tips for managing PTSD triggers:

1.  Mindfulness and Grounding

Sometimes, when triggered, we might not even realize what is occurring. For example, when driving through heavy traffic, I would feel like I was being closed in, get frustrated with the other drivers, and start looking for an escape. I’d feel threatened, and despite my inner turmoil, my passengers only saw me getting angry with the traffic.

Now, when those familiar feelings start creeping in and the anxiety builds, I practice mindfulness and use grounding techniques to focus on the present. It doesn’t eliminate triggers, but it prevents my response from escalating.

Mindfulness is effective because I can self-reflect on what is occurring and use strategies to reframe my response to the trigger. Now, when I feel my anxiety increasing, I take a moment to examine it in a non-judgmental way. Why am I feeling anxious? What triggered me? I accept how I am feeling and take steps to manage my response. That’s where grounding comes in.

When I practice grounding, I focus on concentrating on my immediate surroundings. For example, I might take a few deep breaths, feel the steering wheel, observe the sunlight or stars, and focus on my music or podcast. This helps remind my brain that I am not in immediate danger and brings me back to the present. There is another effective grounding technique called 5-4-3-2-1, where you identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

2.  Creating a “Happy Place”

Shortly after returning from Afghanistan, I was at the theatre with my then fiancé. As I was standing in the line full of people, I could feel my anxiety building. I felt vulnerable without my weapon or body armor and was frantically scanning the crowd for signs of a threat. This hypervigilance was completely unnecessary for that environment, but I couldn’t stop feeling threatened no matter what I tried. I didn’t want to leave, so I had to endure it. This resulted in me being closed off and no longer fun, which reduced the quality of the experience for my partner.

Many years later, I had to take my late wife to the hospital to deal with the side effects of her cancer treatments. I felt those same feelings creeping in, but I was a little more prepared then. I created an imaginary bubble around me, a safe place where I intentionally shut out the outside stimuli. This allowed me to focus on what was most important: being the best partner for her that I could be rather than a hypervigilant and grumpy person.

I often used this when I felt triggered, and removing myself from the situation was inappropriate. You can, too. You can create your own “happy place” where you know you are safe and can help calm yourself down. Your happy place could be anything you imagine that is peaceful and relaxing. This might be a mental image, a room or setting, or a mantra that you use to provide comfort. I like to think of this as another type of grounding where you consciously ignore and block out the distressing stimuli.

3.  Finding your Support Person

The other challenge with triggers is how they affect your relationships. I might be battling internal demons, but my friends and family members have no idea what is occurring. Oftentimes, they would only see me becoming closed off, irritable, and angry. I often struggled to articulate my feelings, and as a result, the person I was with would misinterpret what was occurring, often resulting in complaints, arguments, or even fights.  

It is important to communicate your triggers and feelings when you experience them with your “person.” When my late wife finally understood what I was feeling, she was able to provide support for me. It was no longer an argument over misunderstandings but rather a supportive conversation where she could help me work through the triggering situation.

In the earlier days, I often felt alone in my struggle. It took a lot of courage to be vulnerable and explain my situation to the people close to me. If I didn’t communicate my feelings, how could I expect people around me to provide me with the needed support? I also knew there were some people I wouldn’t and shouldn’t share things with, so I needed to find the people I could trust. Once I started opening up about my feelings, it greatly reduced the conflicts in my life. 

In addition, support groups and therapy can be extremely effective in helping recognize your triggers, understand your response, and create strategies to manage your responses. You learn that you are experiencing a normal reaction to an abnormal situation and no longer feel like something is “wrong with you.”

Conclusion:

I learned early in my life that my PTSD triggers were unavoidable, and if I tried to ignore them, it often made things worse in the long term. I learned through experience that although these concepts were simple in theory, they were difficult to apply in the heat of the moment, and it took a lot of practice to figure out what worked best for me.  

Lastly, I worked with my psychologist for years and learned a lot from books, consuming content, and participating in training. This was crucial in helping me understand the underlying issues and find the best management strategies for my situation.  

If you are struggling with PTSD or know someone who is, I hope this article helps provide some validation or support in your challenges. There is no universal solution, but if you invest the time and effort into yourself, you will find ways to make things more bearable.