Coping with the triggers of a major incident

Dealing with triggers

Triggers of a major incident can be a powerful reminder of the trauma. Think of these phenomena as an echo of the original incident. Knowing what to expect in advance can be helpful.

Triggers can also be set off when an apparently non-related event occurs, for example, your child reaching the same age you were when you were involved in an incident. Or, for example, someone getting lost may trigger a feeling of disorientation and panic that was present at the time of the trauma.

You are likely to feel a reaction similar to the original experience that occurred in the first few weeks after the incident. These responses are completely normal and need not be treated with undue concern or worry as reactions to triggers generally quickly pass. However, if they persist or are particularly intense, discussing this with your GP or other support agency may be beneficial.

'I can still recall the full weekend vividly.'

A survivor of the Manchester bombing

Example

A person who was involved in the Hillsborough football stadium incident reportedly experienced feeling triggered when another incident occurred which had some similarities. It was the strong feeling of lessons not having been learnt that provoked a further traumatic response in that individual.

An individual who had survived a major incident and several other traumatic events experienced feeling triggered when he was harmed by a child. Though much less significant in terms of physical harm and threat to life, it was the effect on his self-esteem; his sense of ‘machismo’ that led to the trauma response occurring.

The Anniversary Effect

One type of trigger is the anniversary effect, also known as the anniversary reaction, which describes the experience of someone who has been affected by a major incident on or around the anniversary date of that incident. The effect may also be felt in the days or weeks running up to the anniversary and, or after the anniversary.

The anniversary effect is a normal response. The brain pulls us back into old thought patterns that can elicit painful emotions. Understandably you may feel concerned as the anniversary draws closer about how you will feel.

Sometimes, people who felt unaffected by the incident at the time may find the anniversary causes them to experience difficulties for the first time. It is never too late to seek support. Sometimes people wait many years before they feel it is time to reach out for help.

'I watched the one year memorial concert and the documentary about the attacks and cried all night, even a year later I just cried all night.'

A survivor.

What might help

• Allow yourself to accept the thoughts, images, and memories of the incident in the knowledge that they will pass.
• Spend time with loved ones and close friends and resist any temptation to isolate yourself.
• Keep active: walk, run or go to the gym, ideally with someone else.
• Be aware of increased media coverage in the run up to the anniversary. Take time out from social media and limit the amount of television news or documentaries you watch about the incident.
• Avoid non-prescription medication or increased alcohol intake as these may make things more difficult in the long-term.
• Plan for commemorative events. You may wish to attend organised events or you may prefer alternative forms of reflection and remembrance.
• Remember what has helped in the year since the incident, how you have coped and the support you have received.
• Remember that this is now, that you are in the present.