Emotional Triggers

emotional triggers

 

Emotional triggers can arise from previous negative experiences. When you then find yourself in a situation similar to the negative experience, strong emotions come up in you and your spontaneous reaction can be emotional outbursts, panic or shock. If you don’t take action, these triggers will haunt and affect you forever. The good news is that there are ways to address these triggers and curb your negative reactions to them.

Identify your emotional triggers

Pay close attention to your reactions.

Sometimes strong emotions come up in you and you have no idea what triggered them? Observe them over a longer period of time, then you can usually find out what your triggers are. This makes it easier for you to work with them. After an incident involving extreme emotions, take some time to reflect. Where did these emotions come from?

Use a journal to identify your triggers.

Write down what you felt, how you reacted, where you were, who was with you, and what you were doing at that point. This is a great way to track your triggers. Look at your list and identify the emotions that elicited a strong and intense response, also known as a “fight or flight” response, to a perceived threat.

Understand what your emotions are important for and how they work. Emotions help us communicate with others.

They motivate us and prepare us for action and can be self-justifying. Sometimes they arise in connection with an external influence, but they can also be triggered by internal events such as thoughts or even other emotions. The following emotions are among the most important: love happiness anger sadness fear shame

Get to know your emotions.

Your body reacts to emotions. When you’re scared, your heart beats faster. When you’re angry, your body tenses up and feels hot. Interpret the clues your body is giving you so you can better identify your emotions. This will enable you to respond to and control those emotions before they take control of you.

Avoid triggers or change them

Change your lifestyle.

Old habits are hard to break, and emotional triggers fall into this category. To avoid or even get rid of a trigger, you need to replace old habits and activities with new ones. Also, you need to avoid the circumstances that have proven to be triggers. For example, if you know someone who belligerents after drinking and then presses several of your buttons, distance themselves from that person when they are consuming alcohol. If you’re getting triggered by the fact that you don’t have enough money to pay your bills, work on your budget. Stay away from alcohol and drugs. When you’re triggered under the influence of alcohol or drugs, you have little control over your emotions and how you react.

Take a break.

Da can help you calm down before you step back into the situation. During this time, think about the emotions you are experiencing and how you can effectively manage them. For example, say: “I need some fresh air.” Or: “I’ll get back to you about that.” If someone tries to follow you, say clearly: “I really need to be alone for a moment.” Are you mad at a work colleague, want But don’t endanger your working atmosphere, just say “we’ll talk later” and leave. Write a note that you don’t want to be disturbed, stick it on your office door and close the door behind you. Then think carefully about whether and how you want to react and answer.

Gradually raise your tolerance level.

In the short term, just keeping your distance from anything that triggers you will certainly help you, but in the long term it becomes quite difficult. Not only does it become stressful at some point, it also limits your life. Start small and work your way up until you have enough control over your emotions that certain experiences no longer trigger you. Take small steps toward your goal. If you are afraid of large crowds, spend only a short amount of time in a busy coffee shop or shopping center at first, and then go back and do something that calms you down. Don’t rush into things. If you’re scared of cats, don’t just hole up in a room with five cats. Learn about them by watching others interact with them or by watching videos and studying their body language to make them less unpredictable.

Be patient with yourself. Changes like this don’t happen overnight.

It may be weeks or months before you notice a change. This is perfectly normal and doesn’t mean you’re doing anything wrong. Set small goals. If your mother verbally abuses you and you always react with shock in these situations, first learn to say “Let’s work this out later” and just walk away. It doesn’t matter if you can’t completely ignore them just yet. Take the first step before the fifth or tenth. Reward yourself for progress. Even if it’s small steps forward, tell yourself you did a great job and be proud of yourself. Treat yourself to a real reward, like a night at the movies or extra time at your favorite hobby. Every progress deserves a celebration!

Endure unavoidable triggers

Develop different techniques to deal with triggers.

Think about what you want to achieve and what you need to get there. If you can’t pay a bill, call the creditor and negotiate a payment plan. If you’re triggered because you don’t have time to cook something else before you have to go to parents’ evening, just order something for a change.

Pause to name your emotion.

When you’re feeling a strong emotion, take a moment to ask yourself, “What exactly am I feeling?” If you can name the child, you’ll be able to deal with it more easily. Also, try to notice how the emotion is affecting your body. For example: “I’m scared. My heart is beating fast, my hands are clenched and my legs want to run away.”

Learn to counter negative emotions with contrary actions.

When we have negative feelings, we often tend to reinforce them with negative reactions. When you isolate yourself when you are sad or lonely, you create more sadness and loneliness. To get rid of these feelings, you should meet up with friends and put yourself in safe social situations. Do things that trigger exactly the opposite, positive feelings in you.

Create positive experiences and therefore positive memories.

Not all triggers are negative. Good experiences can also trigger happy memories. Spend time with people you love and create fond memories. The smell of cookies can remind you of Christmas at Grandma’s. Your favorite love song might bring back memories of a great first date. A beach makes you think of great trips to the sea with your friends.

Use your emotional regulation skills to better deal with uncomfortable feelings.

Then you can deal with those uncomfortable feelings in a way that doesn’t make things worse. In fact, it can be healthy for you. Here are some suggestions: Distract yourself to help you deal with difficult feelings. Engage in hobbies like knitting, drawing, or watching movies. Dedicate your time to a good cause. Volunteer, help someone, do something nice. Create other emotions. Do something that makes you feel different things than your distressing emotions. Watch a funny movie or read an exciting book. Avoid and leave uncomfortable situations or shut them out of your mind. Distract yourself with thoughts by reading, planning something fun, or just counting to ten. Distract yourself with sensory impressions. Take ice in your hand, get a massage or take a hot shower. Vent your anger by tearing up a scrap paper or throwing ice cubes into the bathtub. Learn to calm yourself. Soothe each and every sense with pleasant and soothing impressions.

Make every moment a little bit better.

Find other ways to make the here and now bearable. Try imagery, search for meaning, meditation and relaxation and focus on one thing in the moment. Take a short vacation. Encourage yourself. You are stronger than you believe. you do something

Manage your emotions

Change your belief system.

Look at situations from a different angle. See no obstacles but opportunities to get better. For example, if you are unhappy with your job, remind yourself that you always have the opportunity to change your life. Look at your current job as preparation and an opportunity to upgrade your resume. If you then decide to look for a new job, you will be able to present yourself better.

Learn to set boundaries.

Sometimes our emotional triggers come from not being able to set boundaries and let others know where they are. Communicate what you can and cannot tolerate and what you are willing and not willing to do.

Reduce your sensitivity to stress.

Our bodies are like machines. Your car won’t even run without petrol, and without oil it will eventually break down. If you neglect your body, not only can you break down, but it also has a negative emotional impact on you. Take good care of yourself, especially the following things: Treat physical illnesses. When you are sick, you are often sad, angry or frustrated. Get medical help and rest to recover from your illness. Eat well. Eat when you’re hungry and stop when you’re full. Eat as much fruit and vegetables as possible and don’t go on radical diets or diets that prohibit you from certain food groups. In the long run, they usually don’t do anything anyway. A balanced diet creates a balanced mood and if you eat well, you will also feel better. get enough sleep. Try to get used to a regular sleep schedule and make sure you get enough sleep each night. Do sport. Twenty minutes of exercise a day can help lift your spirits.

Have positive experiences.

If you have positive feelings, you should take the time to experience them consciously. Soak up those moments of joy, fun and wellbeing. Do at least one thing every day that makes you feel good. As you experience more positive moments, your tolerance for negative ones increases. laugh. Go for a walk in the park. Ride a bike. Read a book. Spend time with someone who makes you smile.

Build a life you love to live by making a small change every day.

In the long run, you will experience more positive moments. Work towards a project of your dreams, be it a career change or a change in yourself. Take a small step in the right direction every day. Do something that makes you feel competent and in control. This will help regulate your emotions and make you feel like you’re doing something meaningful.

get help

Talk to family and friends about the situations that trigger you and how you are feeling.

Sometimes just being able to talk to someone helps to reduce emotional triggers and promote understanding. Your family and friends know you better than anyone. If they know about your triggers, they can support you in difficult moments. Ask her to calm you down and comfort you. A little love can work wonders when you’re emotionally triggered. If your emotions are related to feeling insecure, friends and family can be of great help. For example, if you’re afraid to go outside alone, they might accompany you to the grocery store or the park.

EXPERT COUNCIL Licensed Psychologist Dr. Adam Dorsay is a licensed psychologist in the San Francisco Bay Area, the co-creator of Project Reciprocity, an international program at Facebook’s headquarters, and he is currently a consultant for Digital Ocean, where he assists the security department. He specializes in supporting high-performing adults with relationship issues, reducing stress, inner turmoil, and achieving greater happiness in their lives. In 2016, he gave a widely viewed TEDx talk on men and emotions. Dorsay has a Masters in Counseling and a Ph.D. in Clinical Psychology in 2008. Adam Dorsay, PsyD Licensed Psychologist Our Expert Agrees: Talk to a friend or family member, someone who knows you well. Or talk to a therapist or an older person you trust, like a parent, uncle, or cousin. Someone who is a bit more experienced and understands what you are going through. Keeping it to yourself will make you keep your fears. It has to come out somehow.

Tell people how they can help you when they find you upset.

Stop pretending you’re fine. Be honest and tell them what you need. “I need to be alone right now and sort out my feelings. We can talk later.” “I could use a hug.” “I’m sad. You can’t help that, but you can help distract me. Is there anything we can do?” “It struck me that you teased me like that. You’ve touched a sore point. I’d be grateful if you didn’t bring up this subject again in the future.” “I just need a few minutes to calm down.” “I have a problem at work that I need to find a solution for. Could you just listen to me?”

Get professional help.

Find a good therapist. Many people have trouble managing their emotions and dealing with triggers. Trained people can help you identify your triggers and teach you strategies to better manage them

Talk to a spiritual guide or doctor.

These caring professionals may be able to provide you with tools to deal with intense emotions or refer you to someone who can. They can also stand by your side and guide you to get through this difficult time unscathed. A doctor may also prescribe medications to elevate your mood if you are depressed.

Look for well-written self-help books on emotions and triggers.

Anger management and emotion regulation could be the first steps. Books on trauma may help you get to the root of your triggers. If you already know the reasons behind your triggers, read books specific to your topic. For example, if you have been in an abusive relationship for a long time, read books about domestic violence and abuse.

Find a support group.

Groups can help you understand and process your emotions. Some members probably have the same triggers as you and can therefore lend a helping hand. Look online or ask a therapist about a support group in your area.