When the Past Feels Present: Understanding Triggers and Trauma
“Trauma is not what happens to you. Trauma is what happens inside you.”
In the context of counselling and psychotherapy, it is not uncommon to encounter clients who experience intense emotional or physiological reactions to present day situations, that on the surface, may not appear to warrant such a response. These are often understood as trauma triggers, cues in the environment that unconsciously evoke unresolved distress linked to past experiences.
Trauma is not limited to objectively catastrophic events. As clinicians, we recognise that it can also arise from persistent emotional neglect, chronic invalidation or the absence of safety and attunement during critical periods of development. As the NHS outlines in its guidance on post-traumatic stress and trauma-informed care, the effects of trauma are not only psychological, they are somatic, relational and enduring
A trigger refers to any internal or external stimulus that reactivates a past trauma, often bypassing conscious awareness. It may present through:
A sudden shift in affect or mood
Heightened anxiety or physiological arousal
Dissociation or emotional numbing
Patterns of withdrawal, aggression or compliance (commonly reffered to as fight, flight, freeze or fawn responses)
These reactions are not disproportionate, they are adaptive, albeit unconscious, survival strategies formed in response to overwhelming experiences. As trauma expert Dr Gabor Maté writes, ‘‘Trauma is not what happens to you. Trauma is what happens inside you as a result of what happened to you.’’
The amygdala, the brain’s early warning system, stores the emotional memory of traumatic events and does not differentiate between a past event and a current perceived threat. Thus, a client may find themselves overwhelmed by what they cognitively recognise as a benign situation, yet the body responds as if danger is imminent.
In my clinical practice, I have worked with individuals who describe these moments as confusing, shame-inducing and difficult to articulate. Many say, ‘I felt hijacked’ or ‘Something just took over’. In therapy, these moments are gently explored, with the understanding that the past is re-emerging in the present, seeking acknowledgment and integration.
As an integrative counsellor, I draw on trauma-informed principles which prioritise:
Pacing and safety - ensuring the therapeutic space is emotionally regulated and non-traumatising
Psychoeducation - helping clients understand the neurobiological and emotional roots of their responses.
Somatic awareness - supporting clients in recognising where and how trauma is stored in the body
Relational repair - using the therapeutic alliance to model safety, consistency, and attunement
The BACP and NHS both emphasise the importance of therapeutic approaches that are attuned to the complex and individual nature of trauma, including talking therapies, body-based interventions, and, where appropriate, modalities such as EMDR.
Recognising the Signs
Common triggers include:
Sensory experiences: a particular tone of voice, smell, or setting
Interpersonal dynamics: perceived criticism, rejection, or abandonment
Emotional states: shame, vulnerability, or helplessness
Symbolic reminders: anniversaries, locations, or even types of relationships
For clients who have survived childhood neglect or abusive partnerships, these triggers can reactivate deeply embedded relational patterns. Therapy becomes a space to explore not only the response itself but also the context in which it originated.
A Compassionate Reframing
One of the most powerful shifts that can occur in therapy is when a client moves from asking “What is wrong with me?” to “What happened to me?” This shift allows space for self-compassion, meaning-making, and healing.
Over time, with support, clients begin to respond rather than react. They learn to identify their internal cues, practice grounding techniques, and build emotional tolerance for difficult feelings. Most importantly, they begin to reconnect with a sense of agency and coherence in their narrative.
If you have experienced distress that feels out of proportion to your current circumstances, or if you find yourself overwhelmed by emotional responses you cannot fully explain, this does not mean you are broken or weak. It may mean that your nervous system is still protecting you from pain that has not yet been processed.
Therapy offers a consistent, compassionate space to make sense of those responses — not by erasing the past, but by learning how to live more fully in the present.
Monica C | Integrative Counsellor MBACP
Therapy With Monica | hello@therapywithmonica.com
Disclaimer:
This post is intended for informational purposes and is not a substitute for professional mental health care. If you are in crisis, please contact emergency services or support lines such as Samaritans (116 123).