Every one of us has certain phrases or actions that make us lash out or become entirely shut down. They are known as emotional triggers.

When you are triggered, your body enters the fight, flight, or freeze response because your mind detects danger. Although the intensity can rise quickly with symptoms like a racing heart, clenched jaw, and negative thoughts, the release of stress hormones helps you stay aware and safe. Your perspective of reality may become distorted as a result.

So what should you do? Here are some of my top tips on how to gain some perspective and break free of your emotional triggers. Ready? Let’s dive in.

Identify, Manage, & Heal Your Emotional Triggers

I know how debilitating anxiety and emotional triggers can be. Maybe you notice that you are triggered when a friend or family member brings up a sensitive subject yet again.

In any case, most people are constantly fixing the aftermath of their triggers—they’re mitigating them after they have already reacted. Sadly, by the time this occurs, the harm has already been done.

Follow these tips to deal with your emotional triggers:

#1. Identify Top Triggers

The average person has dozens of triggers. It's overwhelming and useless to try to figure them all out at once, though.

Focusing one's energy on the few triggers that most commonly bring them pain will have the greatest impact.

Try to identify your top three triggers. What has triggered the greatest number of reactions over the previous few months?

Decide on the top three triggers that you believe have the largest impact on your life and interactions with others. If you're struggling, you might find that keeping a journal helps you remember the times you've lost control.

#2. What Comes Before a Reaction?

You're going to have to work really hard here. What did someone say to make you feel that way? Is it important who says it?

For example, when your Aunt comments on your weight at every family dinner, you may view it as an attack and get angry, but when you are discussing your weight with friends, you may view it as girl talk.

Does it matter if the trigger occurs at night or during the day? Is it heightened by fatigue or stress?

Write down as many clues as you can for each trigger in your journal.

#3. Discover Your Story

Your triggers aren’t about what is being said or done, it is about how you are perceiving it.

When your Aunt comments on your weight, figure out what you’re making it mean about yourself. Do you get upset because deep down you are struggling with your body image? Have you gained or lost weight and are embarrassed about how others perceive you?

Figure out what meaning you are giving an interaction that is triggering a response.

Remember, everything that someone says or does is about them, but what we see and hear is all about us.

#4. Understand the Physical Signs

We all have physical signs that signal we are about to get angry or shut down.

Does it make your face feel hot?

Does your heart beat more quickly?

Do you experience any nausea?

Your physical signs might show up before you have the thought of being upset, so it’s important to identify them and learn to notice and pay attention to these signals.

#5. Interrupt Your Reaction

Now it's time to figure out how to prevent your top triggers from manifesting a reaction.

Although every person is unique, the following strategies have worked for me:

Take deep breaths: As soon as you experience those physical cues, begin to breathe and put your thoughts on hold. Pay attention to your breathing and how your body feels. Some people may only need one or two cleansing breaths to settle down, while others may only need two or three to get clarity. Follow your best judgment! Do what works best for you!

Change the Atmosphere: Do something to change your environment, whether that means leaving the room or opening a window.

Try Thought Stopping: Our emotions come directly from thoughts. Read that again. As soon as you are triggered, you may start thinking nonsensical thoughts that cause an emotional reaction. As soon as you experience those physical cues, mentally see a large STOP sign. This is your cue to interrupt this train of thought right then and there before things spiral out of control.

Control Your Emotions with These Affirmations

I am in control of my emotions.
My emotional triggers don’t control me.
I can calm myself down in a healthy way.
Controlling my emotions will improve my life.
I trust am doing the best I can.
My mind is focused, clear, and logical.

Learn More > How Self-Love Boosts Your Confidence

Defeat Your Emotional Triggers

When you are willing to deal with your emotional triggers, you are no longer ruled by reactivity and fear. This enables you to grow as a person and respond with grace in any situation.

Having trouble dealing with emotional triggers? That’s what I’m here for! Using the Emotional Polarity Technique™, we will discover the traumas that are holding you back, so that you can move forward with clarity and peace.

Ready to get started? Contact me, Paige Cargioli, for an EPT™ consultation today!

How to Deal with Emotional Triggers