Trigger Tracker PDF Free Download

Downloadable Printable Trigger Tracker PDF to track PTSD triggers

“Trauma is hell on earth. Trauma resolved is a gift from the gods.”
Peter A. Levine

Category: Tags: ,


Click Here to Download Trigger Tracker PDF PRINTABLE


The trigger tracker PDF is a tool I made to help you pay more attention to why your triggers come and go. We’re all different & so are PTSD triggers.

Unfortunately we don’t get to choose which situations make us feel overwhelmed or panicked; once they happen we’re just along for the ride.

It’s not just “all in your head”; it’s a full body response that can be pretty debilitating.

A lot of different things can spark this response

  • Noises
  • People who resemble other people
  • Certain dates/holidays/events
    • Birthdays
    • Anniversaries
    • Christmas
    • You name it
  • Places/environments
    • Hospital settings
    • Airports
    • You name it
  • Certain professions
    • Police officers
    • Paramedics
    • Doctors
  • Certain smells
    • Cigar smoke
    • Apple pucker
    • Leather
    • The possibilities are truly endless
  • Perceived or actual circumstances
    • Rejection
    • Abandonment
    • Invasion of space
    • Someone taking advantage of you/others
  • Objects
    • Guns
    • Gloves
    • Rope

Sometimes we make the connection that a certain thing makes us feel a certain way, but the connection is not always clear & until we make it; we’re going to be blindsided by it.

When the overwhelming panicked feeling floods in we struggle to use logic and reason. Our amygdala has a hardwired shortcut that when activated, trumps our cognitive understanding (logic/reason).

So don’t beat yourself up when you end up terrified and incapable of an explanation.

We can learn to cope with triggers & by using vulnerability, security and practice we can rewire our brains.

The first step is identifying where we need healing & that is exactly what this Trigger Tracker PDF is for.


Here is what you can expect if you’re working through trauma

  1. “First, the physiological symptoms of post-traumatic stress disorder have been brought within manageable limits.
  2. Second, the person is able to bear the feelings associated with traumatic memories.
  3. Third, the person has authority over her memories; she can elect both to remember the trauma and to put memory aside.
  4. Fourth, the memory of the traumatic event is a coherent narrative, linked with feeling.
  5. Fifth, the person’s damaged self-esteem has been restored.
  6. Sixth, the person’s important relationships have been reestablished.
  7. Seventh and finally, the person has reconstructed a coherent system of meaning and belief that encompasses the story of trauma.”

Judith Lewis Herman. Trauma and Recovery: The Aftermath of Violence- From Domestic Abuse to Political Terror


“Trauma is personal. It does not disappear if it is not validated. When it is ignored or invalidated the silent screams continue internally heard only by the one held captive. When someone enters the pain and hears the screams healing can begin.”

Danielle Bernock


Here are some other posts I’ve written that might help 

If you want to know the details about how trauma changes the brain:

You can learn a lot from the book below.

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

This book explains the impacts of childhood trauma on the brain

It’s kind of a dry book in my opinion, but worth the read.

It definitely explains PTSD, which is really insightful and helpful if it applies to you.

trigger tracker pdf



If you liked these words read more at or subscribe & I’ll send you an email every time I post something new.


Disclosure: Some of the links above are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase.


There are no reviews yet.

Be the first to review “Trigger Tracker PDF Free Download”

Your email address will not be published. Required fields are marked *