A trigger is any stimulus—a person, place, sensation, thought, or situation—that activates a trauma response in your nervous system. Triggers work because the brain has linked certain cues to past danger, causing your body to react as if the threat is still present (Porges, 2021). Mapping your triggers is a critical step in trauma recovery because it moves you from reactive to responsive. When you can name what activates you, you gain the ability to prepare, plan, and choose how to respond rather than being caught off guard.

In the table below, identify your most significant triggers across different categories. For each trigger, describe the physical and emotional reaction it produces and write a specific coping strategy you will use when it occurs. Review this plan regularly and practice your coping strategies before you need them.