Anxiety and Triggers: Overcoming PTSD and Avoidance

As far as triggers go, there’s an interesting new trend: trigger warnings, as in “Hey guys I'm going to be talking about some intense topic, so look out.” But these warnings may be actually making things worse, because most people have no idea what to do with real triggers other than avoid them.

In this video I’m going to teach you what a trigger is, how they form, what you do that makes them worse, and the basic principle behind how to overcome them.

Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC
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[wwkcd]

Today, I took a shower with the dimmed lights, talked to someone new, listened to a band that gives me anxiety, sat alone with my thoughts, and ate a food I was afraif of :) I'm super proud. I'm so determined to feel free again.

[jodywagner]

I'm a person that "freezes", also, I have what I call a "delayed reaction" to anything that happens that creates stress or anxiety. In other words, I don't have any reaction right away, I "numb out" and I will usually feel it when I'm finally alone and it feel "safe to feel".

[kuranagit]

My triggers are constantly being emotionally hurt by people. So I keep everybody I meet at a distance to avoid the possibility of going through certain things again

[DrHornet]

Creating anxiety about anxiety about sums things up for me. I worry about worrying! It's the fear and consequence of the fears.

[ellekay]

Emma, your channel is saving my life one day at a time. Everyday I feel stronger and more hopeful that I can have a happy life free from the prison of panic, anxiety and ptsd and it’s thanks to you and your channel.

[georginawilliams]

I avoid by dissociating, shopping, eating, scrolling, sleeping. Complex PTSD is so tough to rewire. I keep exposing myself to triggers though and breathing deeply as I do. It’s a challenge but it’s possible with awareness, courage and perseverance.

[franof]

I was neglected and abused as a child. Now, I feel everyone and everything is a threat. I don’t trust anyone and it affects my relationships. I’ve tried forgiving and thought I did. I Was doing really good until recently. I had a baby and then the pandemic hit. Your videos reassure me that I’m not crazy. Thank you💜

[diverstalent]

Emma, what?!?? “Anxiety is uncomfortable but is actually safe” you blow my mind!! BIG THANK YOU! Sousan

[nancyritland]

thank you, thank you, thank you! i spent 33 years in a very abusive you are helping me more that any therapist i have ever been to i love your calm and caring voice, and that you come right to the point, and you are so easy to are a great teacher

[vaibhav]

I was literally helpless today and as feeling that no matter how har I try my situation can never improve as I have grown in an abusive environment. I just prayed god just show me the way to improve this situation and Here I am seeing your video Committing to face all my fears and triggers from now onwards thanks a lot I am glad people like you are there for people who can afford going to therapy ❤️❤️❤️💖

[amylynn]

The anxieties that I avoid are: almost all social situations (especially being in groups), public places with a lot of people, and arguing with my daughter. I have been working on trying to “uncouple” these pairings for a while now. It is so difficult but I know possible. I just have to work at placing myself in these situations and telling myself I am safe. I love how you hit on this subject so well. I liked being reminded that my brain can be rewired, of its neuroplacisity. Change is possible. I feel so hopeful again, as my struggle has been so difficult in my efforts. I have to accept progress over perfection. I need to remind myself I didn’t get this way overnight and for no reason; my brain is just doing its God given job, and reprogramming it is not a straight line or method, it’s going to take a lot of hard work, patience and time.

[wishfulthinking]

Emma McAdam, you're like my imaginary best friend who gives the best advice and instruction ever! You are clearly walking out your purpose in life and changing the quality of life for countless others. Seriously, society is going to be a better place as more people watch and learn from your videos. Even children, dogs, cats, birds, etc are benefitting from parents/owners who are now emotionally healthier because of you. Emma McAdam, you're a true blessing to this world. Thank you for answering the "Call". God bless you.

[bluefluke]

I struggle with triggers from my PTSD, and this is the only time I've heard an approach to recovery that offers a step by step plan that has perked me up and given me hope. I'm in 12-step recovery, so it makes sense to me. Thank you.

[laneymae]

I just want to put this out for the viewers: she is not referring to ALL avoidance. It will be very important to build discernment and boundary skills in order for this behavior modification to be effective.
If you avoid something because it triggers you make sure you understand why that triggers you and work through that. If you avoid it because it causes you stress, like social media, understand that social media while technically 'safe' can be toxic so avoidance can actually be healthy. This is how discernment and boundary skills can be helpful. Make sure you have a professional that supports your therapy needs and can guide you through these resources and help tailor it to your specific needs.

[anontill]

You've helped me understand more about neroplasticity than the 2 day workshops I've attended.

[isarose]

Thank you for addressing triggers that might be dangerous. Mine is men who yell terribly, and in my neighborhood it seems people who need to get angry on the phone do it outside, where I can hear them.

[zombiesusi]

It's so nice when someone's finally explaining how these things work. "Be positive" etc. doesn't help much, it's actually rather discouraging, because you don't know the mechanism and logic behind your depression/anxiety/whatever, that it's a learned behavior accompanied by some ancient instincts. It only leads to another downwards spiral with self accusation of not being able to just snap out of it and think positively like everyone else. But once you learn it's not because you suck, your thinking patterns only are skewed and can be replaced with better ones, the feeling is so liberating and gives you motivation to go on. Thank you so much for these videos!

[bunny]

@15:20 you telling me I “can do it!” really made me believe I *can* do it. ❤️

[margaretdrumm]

My avoidance techniques are talking to people about the cause of my anxiety (which can be genuinely helpful sometimes, but it often devolves into me just fishing for reassurance that everything is ok and I'm not a bad person), talking to my mom, watching YouTube, or going and joining some social event. Showering, writing in my journal, or drinking tea are also all very soothing, but to me those aren't distractions so much as a way to soothe my agitated nervous system.
I'm pretty good about not avoiding triggers, but I do try to avoid feeling the anxiety.

[sc]

Thank you so much for your help!. I had a traumatic event 3 weeks ago, lost 9 lbs in one week. Took nausea medicines and decided that I could not let a trauma define my life. The day I found you, I took your videos very serious. You taught me that facing my fears is the only way to overcome anxiety. First week wouldn't get out of my house I was afraid of everything even people. However, everyday I would push myself to do something that it was part of my daily activities and tell my brain with love that it can turn off the FF alarm. I had no reason to be anxious. Since then I made so much improvement. Im getting my life back, and every time I feel anxious I feel my symptoms (which now are mild) and tell my brain that I dont need to escape from any danger, that I am safe. Forever grateful!. You are being my angel!