Life would have been so easy if I knew from an early age more about how bodies and emotions functions. But this is not something that is learned in school. And the way our parents raised us was most likely similar to how their parents raised them. There is nobody to blame, but it’s so nice that we live with an awareness now to make better choices for ourselves and future generations.
Because a calm nervous system is everything.
Learning about how you function as an individual and what your triggers are, can be a challenging and overwhelming thing. But the more we pay attention, the more we learn and grow and the more grounded and stronger we will feel in body.
Let’s talk about what triggers actually are first.
Psychological triggers are stimuli—such as events, situations, words, or even sensory inputs like smells or sounds—that evoke a strong emotional reaction, often tied to past experiences. These responses can be positive or negative, but the term “triggers” is often associated with distressing or uncomfortable feelings. Triggers are closely linked to memory and personal history, and they may operate on both conscious and subconscious levels. Read more about them here.
Recognizing psychological triggers requires self-awareness and reflection on your emotional and behavioral responses to different situations. Here are steps to help identify triggers:
1. Pay attention to your emotional reaction.
• Notice moments when you feel an intense emotional response, such as anxiety, anger, sadness, or frustration.
• Ask yourself: What just happened? What emotions am I feeling?These responses are often tied to triggers.
This chart to the right is a great tool to recognise and identify emotions. It helps with understanding the complexity of emotion. It will expand your emotional vocabulary which will help with personal growth and communication.
2. Observe Patterns Over Time
• Recurrent reactions in similar situations (e.g., feeling overwhelmed in crowds or defensive during criticism) often point to triggers.
• Keep a journal to track your emotions and the context in which they arise. Over time, patterns will emerge.
3. Reflect on Past Experiences
• Triggers often stem from unresolved experiences, especially trauma or significant life events.
• Reflect on whether the intensity of your reaction is tied to a memory or past hurt.
4. Examine Your Physical Responses
• Triggers often manifest physically before you consciously realize them. Pay attention to:
• Rapid heartbeat
• Tight chest or throat
• Sweaty palms
• Stomach discomfort
• Muscle tension
• These physical cues can signal that something has triggered you.
The chart on the right is a great too to link your physical responses to what’s going on in your emotional state.
Click here for more visuals.
5. Consider Environmental and Sensory Factors
• Are certain smells, sounds, or sights making you feel uneasy or overwhelmed?
• Sensory overload, especially for HSPs, can be a clue to what triggers discomfort.
6. Notice Unhelpful Thought Patterns
• Triggers often bring automatic negative thoughts, such as:
• “I’m not good enough.”
• “This always happens to me.”
• These thoughts can highlight emotional wounds or insecurities.
Click here for daily affirmations to help you transform your negative thoughts in to positive ones.
7. Ask for Feedback
• Trusted friends, family, or therapists may notice patterns in your reactions that you don’t.
• They might say things like, “You seem upset every time X happens,”which can clue you into triggers.
8. Reflect on Changes in Behavior
• Sudden shifts, like withdrawing, lashing out, or avoiding certain people or situations, can be signs of triggers.
• For example, if you avoid public speaking after a bad experience, it might indicate a fear trigger.
9. Work with a Therapist
• A mental health professional can help you uncover subconscious triggers and provide tools for understanding and managing them.
• Techniques like Cognitive Behavioral Therapy (CBT) or trauma-focused therapies can be especially useful.
10. Be Patient and Curious
• Triggers may not always be obvious or immediate. Some are subtle or buried deep in your subconscious.
• Approach the process with compassion and curiosity rather than judgment.
By consistently reflecting on your emotional and physical responses, you can begin to identify the specific situations, thoughts, or experiences that trigger you, allowing you to take proactive steps to manage them.
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