An emotional trigger is anything — including memories, experiences, or events — that sparks an intense emotional reaction, regardless of your current mood. Knowing what your emotional triggers are (and how to deal with them) is a key component of good emotional health.
How to identify yours?
Just about everyone have some emotional triggers, though these might look a little different from person to person. They might include reminders of unwanted memories, uncomfortable topics, another person’s words or actions, even your own behaviors.
Common situations that trigger intense emotions include:
Ø rejection
Ø betrayal
Ø unjust treatment
Ø challenged beliefs
Ø helplessness or loss of control
Ø being excluded or ignored
Ø disapproval or criticism
Ø insecurity
Ø loss of independence
A key step in learning to recognize your triggers involves paying attention when situations generate a strong emotional response.
Beyond surging emotions, you might also experience some physical symptoms of anxiety, like:
Ø pounding heart
Ø upset stomach
Ø shakiness or dizziness
Ø sweaty palms
Ø Step back
When you notice these signs, stop to consider what just happened and the response it activated.
When you're triggered, it means it's time to pause, breathe deeply, and drop your awareness to below your chin.
What is happening in your body?
What emotions are coming up for you?
What do you need at this moment?
Taking time out can calm you down and facilitate this exploration. Whatever the trigger for you, the takeaway message is to provide yourself with as much self-care and compassion as you can give to yourself. Write a list of ways that you can take time out to relax and a list of things that you can enjoy. This may include a walk, a bath, listening to music, or drawing. Keep your lists to hand to remind you at times when things become difficult. Remember that you are doing the best that you can. The ways that you have learnt to react to situations can be changed once you pause, recognize the trigger, and change the response. Be compassionate and curious, and look at all of this as a journey to rediscovering yourself.
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