Identifying Your Emotional Triggers and How to Cope With Them

Have you ever wondered why certain situations elicit a strong emotional response in you? Maybe the situation reminds you of your past or triggers a belief or value you hold. While it is natural to feel a range of emotions daily, sometimes we react disproportionately to a specific situation. Emotional triggers can either be external, such as a stressful event or an object, or internal, such as a thought or memory.

You can better understand your emotional states by identifying and addressing the things that trigger strong emotions in you. This can enable you to make healthier and more mindful decisions. While recognizing your triggers might be complicated, you can learn to identify them through constant support and practice.

A Brief Overview

Emotional triggers, also known as psychological or mental health triggers, can cause intense emotions in an individual. These emotions are generally heightened and irrational. But what constitutes these triggers, you may ask? Well, triggers differ from person to person. They are often influenced by past experiences, social interactions, and the individual’s upbringing. From how we were raised to the values that we hold, these factors play an integral role in shaping our emotional triggers.

Some common triggers may include past traumatic experiences, rejection, criticism, conflicts, and feelings of isolation. For example, the sight of a certain food might trigger feelings of desire in a person trying to lose weight, while another person suffering from an allergy may trigger feelings of fear and distress. Other emotional triggers can be more subtle, such as a certain smell, a song, or even a particular color. It is important to remember that triggers are unique to every individual, and it’s integral to be sensitive to the emotional triggers of others.

Read on further to know more about the types of triggers and how they may affect your mental well-being.

Common Types of Triggers

There are multiple types of triggers that one might experience. They can vary greatly depending on your history and personal experiences.

• Anxiety Triggers — These triggers may elicit an individual’s feelings of anxiety or worry. While they can differ for each person, a few common examples include public speaking, crowded areas, or experiencing significant life changes. A few signs of anxiety triggers may consist of excessive sweating, a rapid heart rate, fear, nausea, and feelings of panic or uneasiness. You may become hesitant, irritable, or agitated when experiencing an anxiety trigger. While some people may be able to identify their triggers and take certain steps to avoid them, others may not have the ability to control their emotional states.
• Anger Triggers — If you find yourself unreasonably angry about a certain situation or thought, you might be experiencing an anger trigger. Anger triggers cause irrational fury in an individual and can often arise due to mistreatment or disrespect. They can also occur due to feelings of threat or precisely due to a certain sound or smell. Usually, these triggers are derived from past trauma. Signs of this trigger may include a tense body, shallow breathing, and a rapid heartbeat.
• Trauma Triggers — This type of trigger can remind you of a past traumatic experience and cause you to feel intense negative emotions. These triggers often include sights, sounds, smells, or other stimuli that may be connected to a traumatic event. A person might get triggered by a certain phrase or sound that may remind them of their experience. Signs of a trauma trigger may leave you feeling overwhelmed and anxious, and sometimes it may induce flashbacks of the traumatic event.

Irrespective of the type of trigger, it is important to identify your triggers to get the necessary help.

Listen to Your Thoughts and Feelings

Paying attention to your feelings when a situation elicits an intense emotional response from you is critical in identifying your triggers. Look for some physical symptoms such as dizziness, trembling hands, a rapid heartbeat, or nausea to understand when you’re experiencing an intense emotional reaction. Listen to your thoughts and acknowledge the feelings that the situation generated to get a better handle on your emotional states. Make a note of all the emotions that you experience at the given moment.

Dig Into What Made You Upset

Once you have made a note of your emotions, try to trace your steps back to the situation. Were you emotionally stable before the outburst? What were you doing before you could feel the negative emotions creep up? Have you been in a similar situation before? Answering these questions can lead you to identify the cause of the trigger. While you may not be able to recognize the triggers initially, you may be able to understand the pattern behind the triggers eventually.

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Think Back on Past Experiences

Reflect on specific events that may have caused strong emotional reactions in the past. It may be beneficial to note the details of the events, including what happened, the emotional response it elicited and how you felt during that event. This can enable you to identify patterns and common themes that may be responsible for your triggers. After identifying certain potential emotional triggers, it may be helpful to explore the thoughts that are associated with these triggers.

Ways to Cope

You can perform several activities to cope with emotional triggers. These may include:

• Mindfulness — Practising the peaceful art of mindfulness can help you regulate your thoughts and emotional reactions. It is necessary to be aware of your feelings as they arise. Bring your thoughts to the present moment and pay attention to your sensations without getting caught up in them.
• Deep Breathing — Deep breathing is a type of exercise that involves taking slow, deep breaths to promote mental and physical relaxation. You can place yourself in a comfortable position and focus on your bodily sensations as you inhale and exhale. Deep breathing can alleviate your stress and help immensely in regulating your emotional triggers.
• Self-Care — It is integral to partake in self-care to cope with the emotional responses that may get triggered. Getting enough sleep, following a healthy diet, regular physical activity, and engaging in your hobbies can all lead to a better and healthier lifestyle. This will not only mitigate negative emotions but also help build resilience to cope with all the stress and anxiety you may face.
• Grounding Techniques — Grounding techniques are a set of strategies that can help you stay focused in the moment and reduce the intensity of your emotional reactions. One of the most common grounding techniques includes focusing on the five senses and noticing your environment. You can also chant a mantra or a short phrase to keep yourself calm and rooted in the present moment. Other techniques may include imagining a safe place or identifying the colors, shapes, or sounds of the objects surrounding you.

When to Seek Professional Help

Learning to recognize or identify triggers can be quite challenging. If you often find yourself burdened with intense emotional and physical reactions, and if they are often getting in the way of your life, it may be time for you to consult a qualified professional. Since these triggers differ for every individual, seeking professional treatment to rectify the condition is integral.

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