7 tips to deal with your emotional triggers and stay calm

We all have gone through hardships and traumatic experiences. Hence, if you are wondering how to deal with emotional triggers, follow these 7 tips.
Identify Emotional Triggers
Know your emotional triggers and learn to deal with them. Image courtesy: Adobe Stock
Mental Health
Published: 12 Jul 2023, 08:59 am IST
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Life is full of ups and downs, and often our emotions can take us by surprise. Have you ever found yourself reacting strongly to a situation, only to realize later that it simply triggered an intense emotional response? These emotional triggers have the power to influence our behavior and well-being, if left unaddressed. Read on to know a step-by-step guide to help you identify and overcome emotional triggers, empowering you to navigate life with greater emotional intelligence and resilience.

How to deal with emotional triggers?

Here are 7 steps to manage and face emotional triggers like a pro:

Step 1: Find out your triggers

The first step to identify emotional triggers is to cultivate self-awareness. Take time to pause and reflect on your emotions. Ask yourself what situations or events tend to evoke strong emotional responses in you. Is it criticism, rejection, or feeling ignored? Becoming aware of your triggers is the foundation for growth and transformation.

Step 2: Explore past experiences

Once you have identified potential triggers, it is important to delve into your past experiences. Reflect on significant events or relationships that may have contributed to the development of these triggers. Understanding the root causes can provide valuable insights into why certain situations provoke intense emotions.

emotional triggers
Find out what emotional triggers looks like. Image courtesy: Adobe Stock

Step 3: Observe physical sensations

Emotional triggers often manifest as physical sensations in our bodies. Pay attention to any physiological changes that occur when you encounter a triggering situation. It could be a racing heart, shallow breathing, or tension in certain muscles. By recognizing these physical cues, you can start to detect the early signs of an emotional trigger.

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Step 4: Analyze thoughts and beliefs

Our thoughts and beliefs play a crucial role in how we interpret and respond to events. Take a closer look at the thoughts that arise when you encounter a triggering situation. Are they rational and objective, or do they lean towards negativity and self-criticism? Challenge any distorted beliefs or assumptions that may be contributing to your emotional triggers.

Step 5: Practice mindfulness

Mindfulness techniques can help you regulate your emotions when faced with triggers. Engage in deep breathing exercises or meditation to center yourself in the present moment. This practice allows you to observe your thoughts and emotions without judgment, fostering a sense of calm and clarity.

Step 6: Seek support and professional help

Overcoming emotional triggers can be a challenging journey, and seeking support is essential. Reach out to trusted friends, family members or a therapist who can provide guidance and a safe space for exploration. Professional help can offer valuable tools and techniques tailored to your specific needs.

emotional triggers
Talk it out to feel better. Image courtesy: Shutterstock

Step 7: Gradual exposure and desensitization

When you feel ready, consider gradually exposing yourself to the triggering situations or stimuli in a controlled manner. Start with small steps and build resilience over time. This process, known as desensitization, can help rewire your brain’s response to these triggers, allowing for healthier and more adaptive reactions.

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Identifying and overcoming emotional triggers is a journey that requires self-awareness reflection, and resilience. However, you can gain a deeper understanding of your triggers and learn to respond to them in a more empowering way if you practice the steps mentioned above mindfully.

Remember, it’s a process that takes time and patience, but the rewards of emotional freedom and personal growth are well worth the effort. Embrace this opportunity to navigate life with greater emotional intelligence, and experience a newfound sense of peace and empowerment.

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About the Author

Ayushi Mathur, confidence and motivation coach, Global entrepreneur, personal branding expert, influencer, and podcaster.   ...Read More

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