In this blog post, we will explore the concept of emotional triggers and how to manage them. While emotions are a natural part of life, they can sometimes lead to negative consequences if not managed effectively. I hope to provide a framework for understanding and managing emotional triggers and offer practical strategies for coping with them.
Let me start with my little nugget of wisdom. Never control your emotional state by suppressing them or letting them off free!
Staying calm is a myth. Humans are biologically wired to have a broad range of emotions. However, some situations lead to sudden emotional outbursts that can negatively impact your life.
Emotions are our compass, guiding us through life’s experiences.
But just like a compass, they need calibration to be truly helpful. Uncontrolled emotions can leave us feeling lost at sea.
That’s where “managing your emotions” comes in.
By learning to identify triggers and develop healthy coping mechanisms, we can navigate pressure with grace, transforming “managing emotions under pressure” from a struggle to a superpower.
You can also learn How to calm your anxiety at work?
There is nothing wrong with being emotional but wrong if you have no control over them. And this is where managing emotional triggers play a significant role.
But first, let’s talk about some nerd stuff to analyze the motivation and willingness to change. (I promise it won’t get boring if you evaluate yourself along with it.)
Are You Ready To Become Calm & Control Your Emotions?
Controlling emotions to become a calm person involves behavioral change, and the ‘Transtheoretical Model of Change’ describes this process of change very beautifully. (1)
It involves 6 stages and I want you to analyze where you at to understand your motivation to become calm and control your emotions.
1- Pre-Contemplation Stage
If you find ourself thinking, ‘I don’t get overexcited or hyperaggressive, you are just too sensitive or don’t make a big deal out of anything’, it means you have yet to acknowledge your problem.
2- Contemplation Stage
‘It just happened because I have a lot on my plate’, ‘I had to do the moonwalk in the conference room, I just got a huge client’.
So you have acknowledged that you have a problem but are unwilling to do anything about it
3- Preparation Stage
This is where the good part starts because you realize the consequences and are willing to change but not motivated enough to take action.
You may sound something like, ‘I will see a therapist as soon as it gets a little less hectic, but I hope I don’t lose my job’.
4- Action Stage
This is the best part because now you are actively thinking about changing your behavior by controlling your emotions and disciplining your mind.
You may sound like this, ‘I am done with my emotional outbursts, it’s time to see a therapist’ or ‘I will not let my emotions affect my life anymore so I will ask my partner to keep me in check as soon as I act out.’
5- Maintenance Stage
Once you have developed habits to manage your emotional triggers or emotions under pressure it’s important to maintain them.
You may find yourself taking a deep breath during an argument with a colleague or practicing mindfulness before a public speech.
6- Relapse Stage
If you have returned to your old behavior and patterns, worry not! Just remember that you once accomplished managing your emotions and emotional triggers and you just need to follow the same steps to do it again.
How To Identify Emotional Triggers?
Anything, be it a person, a place, an object, or a situation that can overstimulate your limbic system to generate a sudden, unexpected, emotional response, often followed by a physical action, is called an emotional trigger. (2) (Don’t leave just yet! Trust me, most of you don’t even know what your emotional triggers are)
One thing that is common in all kinds of emotional triggers is that they always lead to an unexpected response.
Here are a few steps to help you understand your emotional triggers:
- Critically analyze your feelings. Are you feeling overwhelmed, confused, or can’t put yourself together?
- Now focus on your environment. Is it an object that reminds you of a bad or stressful experience or is it a circumstance that feels like a deja vu?
- Listen to the voice in your brain. If something, someone, or some situation is making you lose your calm, don’t avoid it.
- Once you have followed these steps, you will surely have a clear view of your emotional trigger.
Understandably, identifying your emotional trigger can be a challenge because most people only recognize anxiety as a response to some emotional trigger.
They are not entirely wrong!
Apart from all the negative emotions like anger, sadness, frustration, stress, and anxiety, positive emotions like overjoy, impulsive show of excitement, and overconfidence are also bad.
As we always hear, ‘excess of everything is bad’.
Why Managing Emotional Triggers & Staying Calm Is Important?
There is no cure for emotional triggers. (Trust me I tried to find one) You will feel much happier once you stop ‘reacting’ and start ‘responding’ to your emotional triggers. What you can do is understand your responses and the cause of that response.
The key is,
‘Control your emotions, discipline your mind.’
Life throws curveballs. That rude driver who cuts you off, that coworker who steals credit for your ideas – we all encounter situations that threaten to send our emotions into overdrive.
But before you unleash your inner rage monster (or dissolve into a puddle of tears), think about this: staying calm and managing your emotional triggers is the key to success.
Many of us (myself included!) have chased after a mythical “cure,” only to discover the true path lies in self-awareness.
Research by the American Psychological Association highlights the importance of emotional intelligence – understanding how our emotions influence us and how to manage them effectively.
By delving into the “why” behind our reactions, we can cultivate a sense of control, fostering a disciplined mind that responds thoughtfully rather than impulsively. (3)
Why should you care about emotional triggers?
Emotional triggers can flood you with intense feelings that can cloud your judgment and lead to regrettable reactions.
Emotional triggers aren’t just about feeling flustered. They can be emotional landmines.
By understanding your triggers and developing emotional regulation skills, you can navigate such situations strategically, protecting your interests and creating productive outcomes.
Here are a few examples of that:
- Wrecks relationships: Ever said something harsh in the heat of the moment? Triggers can turn a minor disagreement into a full-blown fight.
- Stalls your success: Feeling overwhelmed or anxious because of a trigger can sabotage your performance at work or school.
- Zaps your well-being: Constant emotional rollercoaster rides are stressful and can take a toll on your mental and physical health.
(But wait, there’s good news!)
By learning to manage your triggers and stay calm, you unlock a treasure chest of benefits:
- Stronger connections: Clear communication and emotional regulation lead to healthier, happier relationships.
- Boosts your confidence: Knowing you can handle tough situations with a cool head empowers you.
- Improves your health: Lower stress levels equals better sleep, better digestion, and a happier you.
So, the question remains, how do you become a master of managing emotional triggers?
Strategic Hacks On How To Control Your Emotions To Stay Calm By Managing Emotional Triggers
Here are a few tricks to how to get rid of emotional triggers:
1. Acknowledge and Identify:
The first step is awareness. Recognize the physical sensations and cognitive shifts that accompany your emotional triggers.
Is your heart racing?
Do negative thoughts spiral? According to a 2024 study published in the Journal of Personality and Social Psychology, simply labeling your emotions can help regulate them. (4)
2. Breathe Deeply:
It’s a classic for a reason. Deep diaphragmatic breathing activates the parasympathetic nervous system, promoting relaxation. Research suggests that just a few minutes of deep breathing can significantly lower stress hormones. (5)
3. Reframe Your Narrative:
Our brains love stories, and often, the stories we tell ourselves about situations fuel our emotional response.
Cognitive Behavioral Therapy (CBT) teaches us to challenge negative thought patterns. Ask yourself: “Is this situation truly catastrophic, or is there a more balanced perspective?” (6)
4. Engage Your Senses:
Sensory grounding techniques can rapidly shift your focus from internal turmoil to the present moment.
Try naming five things you see, four things you can touch, three things you smell, two things you hear, and one thing you taste. This simple practice activates the prefrontal cortex, which aids in emotional regulation. (6)
5. Progressive Muscle Relaxation:
Tense and release different muscle groups systematically. This technique, explored in a 2022 study, physically releases tension and promotes feelings of calm. (7)
6. Utilize Mindfulness Techniques:
Mindfulness meditation cultivates present-moment awareness and reduces emotional reactivity. Numerous studies have demonstrated its effectiveness in managing stress and anxiety. (6)
7. Embrace the Power of “No”:
Setting healthy boundaries is crucial for emotional well-being. Don’t be afraid to politely decline requests that overwhelm you. Remember, self-care isn’t selfish; it’s essential for maintaining emotional equilibrium.
8. Challenge Yourself Physically:
Exercise is a potent stress reliever. Endorphins released during physical activity improve mood and promote feelings of well-being. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. (6)
9. Seek Social Support:
Humans are social creatures. Talking to a trusted friend, family member, or therapist can provide invaluable perspective and emotional support.
10. Laughter is the Best Medicine:
Laughter truly is a powerful antidote to stress. Watch a funny video, spend time with someone who makes you laugh, or even just reminisce about a humorous experience.
11. Prioritize Sleep:
When well-rested, we’re better equipped to handle emotional challenges. Aim for 7-8 hours of quality sleep each night. (6)
12. Practice Gratitude:
Focusing on what you’re grateful for fosters a positive outlook, which can buffer against negative emotions. Keep a gratitude journal or simply take a few minutes each day to reflect on the things you appreciate. (5)
Remember, managing emotional triggers is a journey, not a destination.
There will be setbacks, but with practice and these handy tips, you’ll be well on your way to becoming the calm, cool, and collected version of yourself. Now that’s a power move everyone can appreciate!
If you have learned anything from my blog up till now, you know that I believe in routines as an integral part of self-care. I
talk about Night Routine For Relaxation And Sleep and 15 different ways you can incorporate mindfulness into your life.
If you are interested in taking it a step further, you can give these podcasts a listen!
Podcasts To Listen to Managing Emotional Triggers
1. Coping with Emotional Triggers
You can listen to this podcast here.
In this episode, Joel and Antonia talk about coping with emotional triggers in your life.
They talk about how we all have the ability to slow the process down and not have the reaction to triggers that can get us into trouble.
Learn how to avoid taking action in the moment of emotion explosion and learn to wait until there is no emotion attached before you decide to respond.
2. Understanding and Managing Emotional Triggers for Mindful Parenting with Dr. Sarah Bren
You can listen to this gem-filled episode here. She will help you gain a deeper understanding of your own emotional triggers and responses.
They will delve into the complexities of parenting with clinical psychologist Dr. Sarah Bren. This episode is a masterclass in mindful parenting, giving you insights and practical tools to help you respond better to your child’s behavior.
