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Getting Triggered: Taking Responsibility for Your Reactions

Your Trigger Is Your Responsibility

The phrase“I got triggered” has become increasingly common in modern conversations. People use it to describe intense emotional reactions to something another person said, did, or failed to do. While emotional triggers are real and deserve attention, there is an important truth that is often overlooked: your emotional trigger is your responsibility, not someone else’s.

This does not mean other people are always right, kind, or considerate. It does not mean hurtful behavior should be excused. Rather, it means that while external events may activate an emotional response, you remain responsible for how you interpret, manage, and respond to that reaction.

Emotional triggers are often connected to unresolved experiences, personal beliefs, fears, insecurities, past trauma, or deeply held expectations. According to the Cleveland Clinic, emotional triggers are situations, events, thoughts, or interactions that provoke intense emotional reactions that may be disproportionate to the present event because they are connected to past experiences. [health.cle…clinic.org]

A trigger is not proof that someone else caused your emotions. Instead, it is often evidence that something within you requires examination, healing, or growth.

Understanding the Difference Between Cause and Responsibility

A useful distinction exists between cause and responsibility.

Someone may say something rude. That statement may act as a catalyst for anger. However, the emotional reaction that follows belongs to the individual experiencing it.

Many people spend years blaming family members, coworkers, former partners, friends, or society for their emotional pain. While others may influence our experiences, remaining trapped in blame often prevents healing.

When responsibility is surrendered, personal power is surrendered as well.

Consider these examples:

  • Someone criticizes your work, and you become enraged.
  • A friend does not text back quickly, and you become anxious.
  • A spouse disagrees with you, and you immediately become defensive.
  • A coworker receives recognition, and you become resentful.

The external event occurred. However, the intensity of the emotional response often reflects an internal issue that deserves attention.

As psychologist Susan Albers notes, emotional triggers often function as “knee-jerk reactions” connected to prior emotional wounds, pain, or stressful experiences rather than the present situation alone. [health.cle…clinic.org]

Why Blaming Others Keeps You Stuck

Blame can feel empowering in the moment because it removes responsibility from ourselves. Unfortunately, it also removes our ability to create lasting change.

When your happiness depends on other people changing, you remain powerless. When your peace depends on others behaving perfectly, you remain trapped. When your emotional well-being depends upon controlling the behavior of everyone around you, you are fighting a battle you cannot win. Personal accountability allows you to move from:

  • Victimhood to ownership
  • Reactivity to intentionality
  • Resentment to growth
  • Helplessness to empowerment

Self-awareness is a foundational component of emotional intelligence. Research and psychological theory indicate that self-awareness helps individuals recognize emotions, understand behavioral patterns, and make more intentional choices. [positiveps…hology.com], [dictionary.apa.org]

Signs That You May Be Operating From a Trigger

You may be reacting from a trigger when:

  • Your emotional response feels much larger than the event itself.
  • You repeatedly experience the same conflicts.
  • You immediately become defensive.
  • You struggle to calm yourself after an interaction.
  • You replay conversations repeatedly in your mind.
  • You frequently blame others for how you feel.
  • You find yourself saying things you later regret.

Recognizing these signs is not a reason for shame. It is an opportunity for growth.

Eight Steps to Take Ownership of Your Triggers

1. Pause Before Reacting

Strong emotions create urgency. Triggers often convince us that immediate action is necessary.

Instead:

  • Stop.
  • Take several deep breaths.
  • Create distance between feeling and action.

Even a brief pause allows the thinking parts of the brain to engage before impulsive behavior occurs. Naming and observing emotions can strengthen emotional regulation and reduce reactivity. [apa.org], [scienceinsights.org]

2. Identify What You Are Feeling

Many people only recognize anger.

However, underneath anger may be:

  • Fear
  • Shame
  • Rejection
  • Insecurity
  • Embarrassment
  • Loneliness
  • Disappointment

Ask yourself:

“What am I actually feeling right now?”

Awareness creates choice.

3. Ask, “Why Does This Affect Me So Strongly?”

Instead of focusing on the other person’s behavior, focus inward.

Questions to consider:

  • What belief was activated?
  • What fear was touched?
  • What memory does this remind me of?
  • Why does this matter so much to me?

This shift transforms the experience from blame to self-discovery.

4. Separate Facts From Stories

The event and the story you tell yourself about the event are not the same thing.

Example:

Fact: Someone interrupted you.

Story: They do not respect me.

The emotional reaction usually attaches itself to the story, not merely the event. Challenge assumptions and consider alternative explanations before reacting.

5. Own Your Emotional Experience

Practice saying:

  • “I feel hurt.”
  • “I feel anxious.”
  • “I feel angry.”
  • “I am responsible for how I respond.”

Avoid statements such as:

  • “You made me angry.”
  • “You ruined my day.”
  • “You caused my anxiety.”

Others influence us, but they do not control our responses.

6. Develop Healthy Coping Skills

The National Institutes of Health recommends evidence-based wellness practices that help individuals manage emotional stress and build resilience, including mindfulness, physical activity, social support, adequate sleep, gratitude practices, and healthy self-care routines. [nih.gov], [nimh.nih.gov]

Helpful coping strategies include:

MindfulnessLearn to observe emotions without immediately reacting.
Deep BreathingSlow breathing helps calm the body’s stress response.
JournalingWriting allows emotions to be processed instead of suppressed.
ExercisePhysical activity helps regulate mood and reduce stress.
MeditationMeditation increases emotional awareness and self-control.
TherapyProfessional support can help uncover deeper emotional patterns.
Social SupportHealthy relationships provide perspective and encouragement. [apa.org], [nih.gov]

7. Reframe the Trigger as a Teacher

Instead of asking: “Why did they do this to me?”

Ask: “What is this reaction teaching me about myself?”

Every trigger contains information. It may point toward:

  • An insecurity
  • An unmet need
  • A fear
  • A limiting belief
  • An unresolved wound

Growth begins when curiosity replaces blame.

8. Practice Accountability Daily

Accountability is a skill. Each day ask yourself:

  • What triggered me today?
  • How did I respond?
  • What could I have done differently?
  • What lesson did I learn?

Over time these reflections strengthen emotional resilience and self-awareness.

Conclusion

Being triggered is part of the human experience. Everyone encounters situations that evoke strong emotions. The presence of a trigger is not a character flaw, nor is it proof that someone else is responsible for your emotional state. Healing begins when we stop viewing triggers as evidence of other people’s failures and start viewing them as opportunities for self-examination and growth.

You may not be responsible for every experience that shaped you, but you are responsible for how you manage your reactions today. The moment you stop blaming others for your triggers is the moment you begin reclaiming your power. You are not responsible for what happened to you in the past. You are responsible for what you do with it now. Growth occurs when accountability becomes stronger than blame, and self-awareness becomes stronger than reactivity.

About the Author

John S. Collier, MSW, LCSW-S Executive Director | Clinical Social Worker | Community Advocate For more than two decades, John S. Collier has dedicated his career to strengthening individuals, families, and communities through compassionate behavioral healthcare, leadership, and advocacy. As the founder and Executive Director of Southeast Kentucky Behavioral Health, LLC, he has played a significant role in expanding access to mental health, case management, and community-based support services throughout Eastern Kentucky. A graduate of the University of Kentucky College of Social Work, Mr. Collier earned his Master of Social Work degree in 2004 and subsequently became a Licensed Clinical Social Worker in the Commonwealth of Kentucky. Throughout his career, he has remained committed to serving individuals across the lifespan, including children, adolescents, adults, older adults, couples, and families. Professional Leadership As Executive Director of Southeast Kentucky Behavioral Health, Mr. Collier oversees a growing multidisciplinary behavioral health organization providing outpatient therapy, targeted case management, positive behavior support services, and community-based supports. He also maintains clinical and supervisory responsibilities, serving in multiple leadership and professional capacities within the organization, including clinical supervision, positive behavior support, staff development, program development, and community outreach. His professional work includes: Clinical psychotherapy and behavioral health treatment Positive Behavior Support planning and consultation Clinical supervision and staff development Community mental health advocacy Program development and organizational leadership Behavioral assessment and intervention planning Service coordination for individuals with complex behavioral and developmental needs Clinical Philosophy Mr. Collier’s clinical philosophy centers on treating the whole person rather than merely addressing symptoms. He utilizes evidence-based approaches while emphasizing dignity, respect, empowerment, and individualized treatment planning. His work incorporates cognitive-behavioral principles, trauma-informed care, person-centered planning, family involvement, and strengths-based interventions designed to help individuals reach their fullest potential. He is particularly passionate about increasing access to behavioral healthcare in rural communities and ensuring individuals receive services that are practical, meaningful, and tailored to their unique strengths and needs. Community Involvement Beyond his clinical work, Mr. Collier has demonstrated a strong commitment to community engagement throughout his career. His efforts have included public education, outreach initiatives, advocacy for mental health awareness, and collaboration with schools, healthcare providers, and community organizations. He believes strong communities are built when mental health services are accessible, stigma is reduced, and individuals are empowered to succeed. Author, Educator, and Advocate In addition to his clinical and leadership roles, Mr. Collier has contributed to professional and community discussions through writing and education. Publicly available information indicates that he has been a published author in areas related to mental health, Freemasonry, and poetry. His work reflects a commitment to personal growth, community service, and the advancement of behavioral health knowledge. Personal Values Throughout his professional journey, Mr. Collier has remained grounded in the core values of social work: service, integrity, competence, dignity and worth of every person, the importance of human relationships, and social justice. Colleagues, clients, and community partners know him for his commitment to helping others achieve meaningful and lasting change while fostering an environment of compassion, respect, and accountability. This dedication continues to guide both his leadership and clinical practice today. Contact Information Southeast Kentucky Behavioral Health, LLC 202 West 7th Street Suite 200 London, Kentucky 40741 Phone: (606) 657-0532 Ext. 101

References

American Psychological Association. (n.d.). Emotion-Focused Coping. APA Dictionary of Psychology. Retrieved from APA Dictionary of Psychology. [dictionary.apa.org]

American Psychological Association. (n.d.). Emotions. Retrieved from the American Psychological Association. [apa.org]

American Psychological Association. (2018). Emotional Intelligence. APA Dictionary of Psychology. [dictionary.apa.org]

American Psychological Association. (2024). Healthy Ways to Handle Life’s Stressors. American Psychological Association. [apa.org]

Cleveland Clinic. (2024). Can You Identify Your Emotional Triggers? Cleveland Clinic Health Essentials. [health.cle…clinic.org]

Centers for Disease Control and Prevention. (2024). Managing Difficult Emotions. U.S. Department of Health and Human Services. [cdc.gov]

National Institute of Mental Health. (2025). Caring for Your Mental Health. National Institutes of Health. [nimh.nih.gov]

National Institutes of Health. (2026). Emotional Wellness Toolkit. National Institutes of Health. [nih.gov]

Positive Psychology. (2025). Using Self-Awareness Theory and Skills in Psychology. PositivePsychology.com. [positiveps…hology.com]

The Best Times to Stay Silent: A Simple Guide

Sometimes, staying quiet is the best thing you can do. Knowing when to talk and when to listen can help you avoid trouble, show respect, and even help you feel calmer. This article explains the best times to stay silent and why it matters.

1. During an Argument

When people are angry, they often say things they don’t mean. Studies show that when emotions are high, people don’t think as clearly (Gross, 2002). If you stay silent, you give yourself time to calm down and think before speaking. Experts say that good relationships work better when people take a moment to reflect before responding (Gottman & Silver, 1999).

2. When Someone Else is Talking

Listening is an important skill. People who listen well build stronger relationships (Brownell, 2012). If you interrupt or talk over someone, they may feel like you don’t care about what they are saying. Staying quiet while they speak shows respect and helps you understand them better.

3. When Dealing with the Law

If you ever talk to the police, staying silent until you have a lawyer is a smart choice. In the U.S., the Fifth Amendment allows people to stay quiet so they don’t say something that could be used against them (Miranda v. Arizona, 1966). Lawyers suggest staying silent until you have legal help (Dressler, 2019).

4. When You Don’t Know the Facts

If you don’t know much about a topic, it’s better to listen and learn instead of guessing. Studies show that people who think they know everything often make mistakes (Dunning & Kruger, 1999). Staying quiet until you know the facts makes you look smarter and helps avoid spreading wrong information.

5. When You Need to Think

Silence is good for your mind. Meditation and quiet time can help reduce stress and make you feel better (Kabat-Zinn, 1994). Taking time to think and reflect can help you make better decisions and understand your feelings.

6. When Silence Can Prevent a Fight

Sometimes, saying nothing is the best way to stop a fight from getting worse. Studies show that people who stay calm and quiet can help prevent arguments from getting out of control (Bushman, 2002). This works well in school, at home, and in public places.

7. When Words Could Hurt Someone

If your words might hurt someone’s feelings, it may be better to stay quiet. When people are sad or going through a hard time, they may not need advice—they just need someone to listen (Neimeyer, 2001). Sometimes, silence is the best way to show kindness.

Silence isn’t just the absence of words—it’s a powerful way to think, listen, and stay out of trouble. Whether you’re in an argument, learning something new, or dealing with a tough situation, knowing when to stay quiet can make life better.

John S. Collier, MSW, LCSW-S Executive Director | Clinical Social Worker | Community Advocate For more than two decades, John S. Collier has dedicated his career to strengthening individuals, families, and communities through compassionate behavioral healthcare, leadership, and advocacy. As the founder and Executive Director of Southeast Kentucky Behavioral Health, LLC, he has played a significant role in expanding access to mental health, case management, and community-based support services throughout Eastern Kentucky. A graduate of the University of Kentucky College of Social Work, Mr. Collier earned his Master of Social Work degree in 2004 and subsequently became a Licensed Clinical Social Worker in the Commonwealth of Kentucky. Throughout his career, he has remained committed to serving individuals across the lifespan, including children, adolescents, adults, older adults, couples, and families. Professional Leadership As Executive Director of Southeast Kentucky Behavioral Health, Mr. Collier oversees a growing multidisciplinary behavioral health organization providing outpatient therapy, targeted case management, positive behavior support services, and community-based supports. He also maintains clinical and supervisory responsibilities, serving in multiple leadership and professional capacities within the organization, including clinical supervision, positive behavior support, staff development, program development, and community outreach. His professional work includes: Clinical psychotherapy and behavioral health treatment Positive Behavior Support planning and consultation Clinical supervision and staff development Community mental health advocacy Program development and organizational leadership Behavioral assessment and intervention planning Service coordination for individuals with complex behavioral and developmental needs Clinical Philosophy Mr. Collier’s clinical philosophy centers on treating the whole person rather than merely addressing symptoms. He utilizes evidence-based approaches while emphasizing dignity, respect, empowerment, and individualized treatment planning. His work incorporates cognitive-behavioral principles, trauma-informed care, person-centered planning, family involvement, and strengths-based interventions designed to help individuals reach their fullest potential. He is particularly passionate about increasing access to behavioral healthcare in rural communities and ensuring individuals receive services that are practical, meaningful, and tailored to their unique strengths and needs. Community Involvement Beyond his clinical work, Mr. Collier has demonstrated a strong commitment to community engagement throughout his career. His efforts have included public education, outreach initiatives, advocacy for mental health awareness, and collaboration with schools, healthcare providers, and community organizations. He believes strong communities are built when mental health services are accessible, stigma is reduced, and individuals are empowered to succeed. Author, Educator, and Advocate In addition to his clinical and leadership roles, Mr. Collier has contributed to professional and community discussions through writing and education. Publicly available information indicates that he has been a published author in areas related to mental health, Freemasonry, and poetry. His work reflects a commitment to personal growth, community service, and the advancement of behavioral health knowledge. Personal Values Throughout his professional journey, Mr. Collier has remained grounded in the core values of social work: service, integrity, competence, dignity and worth of every person, the importance of human relationships, and social justice. Colleagues, clients, and community partners know him for his commitment to helping others achieve meaningful and lasting change while fostering an environment of compassion, respect, and accountability. This dedication continues to guide both his leadership and clinical practice today. Contact Information Southeast Kentucky Behavioral Health, LLC 202 West 7th Street Suite 200 London, Kentucky 40741 Phone: (606) 657-0532 Ext. 101

References

  • Brownell, J. (2012). Listening: Attitudes, Principles, and Skills (5th ed.). Pearson.
  • Bushman, B. J. (2002). “Reducing Aggression: The Benefits of Delaying Retaliatory Responses.” Journal of Personality and Social Psychology, 82(5), 867-877.
  • Dressler, J. (2019). Understanding Criminal Law (8th ed.). Carolina Academic Press.
  • Dunning, D., & Kruger, J. (1999). “Unskilled and Unaware of It: How Difficulties in Recognizing One’s Own Incompetence Lead to Inflated Self-Assessments.” Journal of Personality and Social Psychology, 77(6), 1121-1134.
  • Gottman, J., & Silver, N. (1999). The Seven Principles for Making Marriage Work. Three Rivers Press.
  • Gross, J. J. (2002). “Emotion Regulation: Affective, Cognitive, and Social Consequences.” Psychophysiology, 39(3), 281-291.
  • Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
  • Neimeyer, R. A. (2001). Meaning Reconstruction and the Experience of Loss. American Psychological Association.
Breaking Free: Effective Strategies to Cut Down Screen Time on Phones and Tablets

In today’s digital age, smartphones and tablets have become indispensable tools for communication, work, entertainment, and learning. However, with their constant presence, it’s easy to lose track of time and fall into unhealthy usage patterns. Excessive screen time has been linked to a variety of health issues, including eye strain, poor posture, disrupted sleep patterns, and even mental health problems like anxiety and depression (Firth et al., 2019). Fortunately, there are several strategies to help limit screen time and promote a healthier balance between digital and offline activities.

1. Set Time Limits on Apps

Most smartphones and tablets now offer built-in tools to help users monitor and control their screen time. Both Android and iOS devices have settings where you can set daily time limits for individual apps (Google, 2022). For example, Apple’s “Screen Time” feature allows users to set app limits, and Android users can use “Digital Wellbeing” for similar controls. These features provide reminders when you approach or exceed your preset time limits, helping you stay aware of your usage habits.

Setting limits not only helps you reduce unnecessary app use but also encourages you to be more intentional about how you spend your time. Studies have shown that structured restrictions can effectively help people cut down on screen time and reduce distractions (Lepp et al., 2014).

2. Turn Off Notifications

Constant notifications from apps, social media platforms, and messaging services can significantly increase your screen time. These interruptions prompt you to check your phone repeatedly throughout the day, often leading to extended periods of time spent on devices. A 2016 study found that people check their smartphones on average 150 times a day, largely driven by notifications (Svetlana et al., 2016).

To limit distractions, consider turning off non-essential notifications or using “Do Not Disturb” modes during certain times of the day, such as during work or before bed. This simple step helps reduce the urge to check your phone constantly.

3. Establish Screen-Free Zones

Creating screen-free zones in your home or workspace is another effective strategy to limit phone and tablet use. Designating certain areas, such as the dining room, bedroom, or living room, as “no-phone zones” can help reduce mindless scrolling and promote more face-to-face interactions. Additionally, making your bedroom a screen-free area can help improve sleep quality by preventing blue light exposure before bedtime (Harvard Health Publishing, 2020).

These zones can be particularly helpful in fostering healthier habits by encouraging more in-person communication and mindfulness.

4. Use Digital Detoxes or Screen-Free Days

Another highly effective method is to commit to periodic digital detoxes or screen-free days. This could mean turning off your phone for a set period, such as during weekends or evenings, or even dedicating a full day once a month to disconnecting from all digital devices. Studies have shown that digital detoxes can improve mental health and reduce feelings of stress and anxiety (Przybylski & Weinstein, 2017).

While the idea of a complete digital detox may feel daunting at first, many individuals find that taking breaks from their phones or tablets allows them to reconnect with their surroundings, hobbies, and personal relationships, ultimately leading to improved well-being.

5. Engage in Offline Activities

One of the most effective ways to reduce phone usage is by engaging in offline activities that are enjoyable and fulfilling. Exercise, reading, cooking, or pursuing hobbies like painting or gardening can be great alternatives to spending time on screens. Research suggests that outdoor activities and physical exercise are particularly beneficial for reducing screen time and boosting overall mental and physical health (Biddle & Asare, 2011).

By prioritizing these activities, you naturally reduce the temptation to spend excessive time on your devices.

6. Track Your Screen Time Regularly

Another valuable strategy is tracking your screen time regularly. By reviewing how much time you spend on your phone or tablet each day, you become more aware of your usage patterns. Both iOS and Android devices have built-in tracking features that provide insights into your daily and weekly screen time usage (Google, 2022). You can break it down further by showing which apps you spend the most time on, helping you identify areas where you could make improvements.

Tracking your usage can serve as a reminder to stay conscious of your screen time and make small adjustments, such as reducing the time spent on social media or checking email.

7. Practice Mindfulness and Digital Wellbeing

Finally, adopting mindfulness practices can help you become more aware of your screen usage. Mindfulness involves being fully present in the moment and paying attention to your thoughts, emotions, and surroundings. When it comes to screen time, mindfulness can help you recognize when you’re using your phone or tablet out of habit or boredom rather than necessity.

Apps like “Forest” or “Focus@Will” promote mindfulness by encouraging you to stay off your phone and focus on the task at hand. These apps can help improve concentration and productivity, making it easier to manage time on digital devices (Nielsen et al., 2019).

Reducing time spent on phones and tablets is essential for maintaining both mental and physical health. By implementing strategies such as setting time limits, turning off notifications, creating screen-free zones, engaging in offline activities, and practicing mindfulness, individuals can regain control over their screen time and foster healthier habits. The key to success lies in being intentional with technology use and recognizing when digital interactions start to negatively impact well-being.

This article has been written by John S. Collier, MSW, LCSW-S. Mr. Collier has over 25 years experience in the social work field. He currently serves and the executive Director and outpatient provider through Southeast Kentucky Behavioral Health, LLC based out of London Kentucky. John may be reached by phone (606) 657-0532 or by email at john@sekybh.com.

References

Biddle, S. J. H., & Asare, M. (2011). Physical activity and mental health in children and adolescents: A review of reviews. British Journal of Sports Medicine, 45(11), 883-890. https://doi.org/10.1136/bjsports-2011-090185

Firth, J., et al. (2019). The effects of online social networking on mental health: A systematic review. Cyberpsychology, Behavior, and Social Networking, 22(1), 17-25. https://doi.org/10.1089/cyber.2018.0177

Google. (2022). Digital wellbeing. https://wellbeing.google

Harvard Health Publishing. (2020). Blue light and sleep. Harvard Medical School. https://www.health.harvard.edu

Lepp, A., et al. (2014). The relationship between cell phone use and academic performance. Computers in Human Behavior, 31, 87-92. https://doi.org/10.1016/j.chb.2013.10.050

Nielsen, M. F., et al. (2019). Exploring digital mindfulness: A scoping review of digital interventions promoting mindfulness. Journal of Medical Internet Research, 21(3), e11993. https://doi.org/10.2196/11993

Przybylski, A. K., & Weinstein, N. (2017). Can you connect with me now? How the presence of mobile communication technology influences face-to-face conversation quality. Journal of Social and Personal Relationships, 34(6), 741-758. https://doi.org/10.1177/0265407516637612

Svetlana, G., et al. (2016). Mobile phone dependency and the development of social media addiction. Journal of Behavioral Addictions, 5(4), 706-715. https://doi.org/10.1556/2006.5.2016.084

How Trauma Changes the Brain: What You Need to Know

Trauma, whether it’s from a physical injury or an emotional experience, can have a lasting impact on the brain. Thanks to research in neuroscience, we now know that trauma doesn’t just affect how we feel—it actually changes how the brain works. Understanding these changes can help us see why trauma has such powerful effects and how recovery is possible.

What Happens to the Brain During Trauma?

When you go through a traumatic event, your brain switches into “survival mode.” This is controlled by something called the stress response system, which prepares your body to deal with danger. You may have heard of the “fight, flight, or freeze” response. This is when stress hormones like cortisol and adrenaline flood your body, helping you react quickly to protect yourself.

This response is helpful in the short term, like when you need to escape danger. But if trauma is ongoing, or if your brain keeps thinking you’re in danger even after the threat is gone, this stress response can do more harm than good.

How Trauma Changes the Brain

Trauma can change how different parts of the brain work and even how they look. Here are the three key areas affected:

1. The Amygdala: The Alarm System

The amygdala is the part of your brain that helps detect threats and process emotions like fear. After trauma, the amygdala can become overactive, making you feel on edge or jumpy even when you’re safe. This is why people who’ve experienced trauma often feel anxious or have trouble calming down.

2. The Prefrontal Cortex: The Decision Maker

The prefrontal cortex is like the brain’s “control center.” It helps you think logically, make decisions, and calm down after a stressful event. Trauma can make this part of the brain less active, which means it’s harder to think clearly, control your emotions, or feel in control of your reactions.

3. The Hippocampus: The Memory Keeper

The hippocampus is responsible for organizing memories and distinguishing between the past and the present. Trauma can make the hippocampus shrink, which is why some people have trouble remembering details of the trauma or feel like they’re reliving it (flashbacks), even when it’s over.

Why Do These Changes Matter?

The changes in the brain after trauma explain many of the symptoms people experience, such as:

• Flashbacks or nightmares: The brain struggles to tell the difference between past and present, so it feels like the trauma is happening again.

• Anxiety or hypervigilance: The overactive amygdala keeps you constantly on the lookout for danger.

• Difficulty focusing or making decisions: A less active prefrontal cortex makes it harder to think clearly.

These changes also show why trauma doesn’t just “go away” on its own—your brain needs time and support to heal.

Can the Brain Heal After Trauma?

The good news is that the brain is adaptable. This ability to change and heal is called neuroplasticity. With the right support, the brain can recover from the effects of trauma. Here’s how:

1. Therapy: Treatments like trauma-focused cognitive behavioral therapy (CBT) and eye movement desensitization and reprocessing (EMDR) can help “rewire” the brain and reduce symptoms.

2. Mindfulness and relaxation techniques: Practices like meditation can help calm the amygdala and strengthen the prefrontal cortex.

3. Exercise: Physical activity can increase the size of the hippocampus and improve mood by releasing feel-good chemicals like endorphins.

Trauma changes the brain, but these changes don’t have to be permanent. Understanding how trauma affects the brain can help us be more compassionate toward ourselves and others who are struggling. With the right tools and support, healing is not only possible—it’s likely.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years experience in the social work field. He currently serves as the executive director in outpatient behavioral health therapist at Southeast Kentucky Behavioral health based out of London Kentucky. He may be reached by phone at 606-657-0532 extension 101 or by email at john@sckybh.com

References

• Shin, L. M., Rauch, S. L., & Pitman, R. K. (2006). Amygdala, medial prefrontal cortex, and hippocampal function in PTSD. Annals of the New York Academy of Sciences, 1071(1), 67-79.

• Bremner, J. D. (2006). Traumatic stress: Effects on the brain. Dialogues in Clinical Neuroscience, 8(4), 445-461.

• van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.