Haunted by the Past: Working Through Trauma Triggers in Fall
- Madissen Charles
- Oct 11
- 2 min read
For many people, fall means holidays, family gatherings, and excitement. But for others, it can bring up memories that aren't comforting. A certain song, smell, or even a date on the calendar can remind you of something painful. Trauma isn't always a flashback to a single event; it can be the body remembering danger long after the threat has passed.
Understanding trauma triggers
A trigger can be anything that activates your nervous system's alarm bells. It can range from something obvious, like the anniversary of a loss, or something subtle - like a smell or sound that brings you back to a traumatic event. Your body doesn't reason through these cues, it just reacts. That's why trauma recovery isn't just about "getting over it", but more about retraining the brain to recognize what safety looks like.
Grounding and regulation
When the alarms of your nervous system go off, grounding tools can help bring you back to the present:
5-4-3-2-1 Method: Name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.
Temperature shifts: Splash cold water on your hands, hold an ice cube, or step into fresh air.
Movement: Stretching, walks, or deep breathing can help lower adrenaline.
The goal isn't to erase what you're feeling - it's to train your brain to know that you are safe now.
Healing isn't linear
If triggers catch you off guard, it does not mean that you are back at square one. Recovery happens in ups and downs, not in a straight line. Every time you face a difficult memory with awareness instead of avoiding it, you are building new neural pathways that tell your brain you can get through this.
Seeking support
Therapy, like trauma-informed modalities such as EMDR, somatic experiencing, or trauma-focused CBT, can help safely reprocess memories. If fall brings heightened distress or you find yourself isolating, reach out for professional help or call 988.
Healing doesn’t erase the past; it teaches your nervous system that your present is not a rehash of your past.
This article beautifully highlights the emotional weight of healing and self-discovery that comes with facing trauma triggers, especially during the reflective season of fall. It reminds me of how some historical fiction books best sellers also capture deep emotional journeys, blending the pain of the past with the hope of renewal. Just like in those stories, working through our own memories can help us find peace and strength for the future.
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This post explains how trauma triggers can show up when the environment changes and why grounding techniques, journaling and professional support can help you stay present when old memories feel overwhelming. It’s a good reminder that healing isn’t about ignoring the past, but learning how to manage reactions and build safer coping habits. In a similar way, the Best HESI Exam Taker stays steady under pressure by practicing self-awareness and adjusting their study routine when stress shows up, but real progress still comes from understanding your patterns and taking small steps forward.