Taking Control and Handling Your Emotional Triggers
Understanding and Identifying Emotional Triggers
For us to handle our emotional triggers, we need to learn how to understand them and identify them so that we can understand why we react the way we do and find ways to handle them better. This self-awareness helps us stay calm and think clearly in these powerful emotional situations. It also improves our interactions with others, making us more empathetic and less reactive. From the list below, here are examples of emotional triggers.
1. Past Trauma
These are traumatic events from the past that deeply impact our emotional well-being. Abuse, whether physical, emotional, or sexual, can harm one's sense of safety and self-worth, leaving lasting scars and affecting our trust in others. Accidents, whether personal or involving loved ones, can cause anxiety and fear. Lastly, the loss of a loved one through death, divorce, or separation can lead to profound grief and a sense of emptiness, challenging one's identity and security in relationships.
2. Past Relationships
These triggers often stem from misunderstandings or unmet expectations. For instance, betrayal can lead to insecurity. An example would be when a partner cheats, breaking our trust despite our belief that they wouldn't. This betrayal can cause deep trust issues and make it hard to fully commit to relationships. Another trigger is rejection, which triggers our feeling of unworthiness. For example, when we develop feelings for someone who doesn't reciprocate, we might feel that our support and love go unnoticed. This experience can create a fear of pursuing new relationships, as we fear experiencing rejection again.
3. Self Esteem
Negative criticism from people we admire, such as parents, friends, mentors, or idols, can significantly shake our confidence and self-belief. Their opinions carry weight, and when they criticize us, it can make us doubt our abilities and feel unworthy. This often leads to feelings of sadness and anxiety, where we struggle with a sense of not being good enough.
Controlling Emotional Triggers
As we understand and identify these triggers, we become aware of how to manage our emotions, empowering us to handle challenges more effectively and nurture positive relationships with others. Here are some exercises you can use to help control your emotional triggers.
1. Take A Pause
When you feel triggered, take a moment to pause. This pause allows you to step back and think clearly about what to do next. It also gives you the time needed to assess your feelings and reactions better.
2. Awareness
Recognizing what triggers your emotions means noticing the situations, people, or thoughts that provoke your emotional responses. It's also about becoming aware of patterns that make you feel defensive, anxious, frustrated, or upset. Moreover, this awareness helps you understand why certain triggers affect you deeply.
3. Deep Breathing
Doing deep breathing can help calm you and reduce stress, helping you regain composure. Breathe in slowly through your nose, expanding your abdomen, then exhale slowly through your mouth. Repeat to relax, clear your mind, and reduce tension. It's an effective technique for managing your emotional triggers anytime and anywhere.
Conclusions
Managing and controlling our emotional triggers is important for improving our overall well-being. Regularly exploring our thoughts, emotions, and behaviors allows us to become more self-aware and balance our emotions. By managing our emotions, we gain a deeper understanding of ourselves.
If you want to start learning how to identify your emotional triggers, consider booking our Emotional Breakthrough Session to help you determine what triggers you the most. Book your session today and share this with a friend so you can start creating the life you truly deserve.