Managing Emotional Triggers 1

Managing Emotional
Triggers

O There are four major components of emotions. One, our understanding of emotions are
dependent on how we interpret or evaluate an object, stimulus or event; Second, it can be
pleasurable or unpleasant; Third, physiological arousal always follows it and it moves us
into action.
O “Emotion is an aspect of our life that brings meaning and quality to our
existence.”(Stanford Encyclopedia of Philosophy). It controls our thinking, behavior and
action. Thus, as it affects our thinking and feeling, it also affects our physical bodies.
According to Korus (2002), “Emotions are reliable indicators on how things are going on
around us. Emotions help keep us on the right track by making sure that we are led by
more than the mental/ intellectual faculties of thought, perception, reason, and memory.”
O “There are varying degrees of intensity of both types of emotions, some being mild, others
moderate, and others strong in intensity that may be a result of triggers.
Emotional Triggers
O What are Emotional triggers ?. They may be people, words,
opinions, situations, that provoke an intense and excessive emotional
reaction within us. Common emotions that we experience while being
triggered include anger, rage, sadness and fear.
O
O Our emotions can teach us valuable lessons. It reflects what you want
to change, how you want to act in the future, or what is valuable to
you. Depending on our beliefs, values and earlier life experiences -
anything can trigger us.
O
How do you manage your emotional
triggers?

 The 1st step is to accept responsibility for your
reactions.
 Rather than feeling like a victim, you try to identify
what is the trigger to how you feel at the moment.
This gives you power and clarity on what you need to
do.

 2nd step is to recognize that you are having an
emotional reaction as soon as it begins to appear in
your body.
 Neuroscientist Antonio Damasio, author of
Looking for Spinoza: Joy, Sorrow and the Feeling Brain,
has identified certain physiological changes occurring
as a pattern one can identify as a feeling
Breathing rate
Muscle tension
Constriction in your gut .
Blood
flow

 Emotions are not to be feared or judged. You can’t

change emotions if you cannot recognize them. It
may negatively affect your relationships,
performance, & happiness.

 The 3rd step is to determine what triggered the emotion.
 “What do you think you lost or what did you not get that
you expected or desired to have?” The strengths that have
helped in life are also your greatest emotional triggers
when you feel someone is not honoring one of them. When
your brain perceives that someone has taken or plans to
take one of these important things away from you, your
emotions are triggered.
 The quicker you notice an emotion is triggered, the sooner
you can discover if the threat is real or not.
The following list includes some of the most common emotional triggers, meaning you
react when you feel as though you aren’t getting or will not get one of these needs met.

 acceptance respect be liked
 be understood be needed be valued
 be in control be right be treated fairly
 attention comfort freedom
 peacefulness balance consistency
 order predictability love
 safety feel included autonomy
 fun new challenges independence

 The 4th step is to choose what you want to feel and
what you want to do.
 Though reaction to your emotional triggers could
subside, but they may never go away. The best you
can do is to quickly identify when an emotion is
triggered and then choose what to say or do next.

 The 5th step is to actively shift your emotional state.
 You can practice this step at any time, even when you
first notice a reaction to help you think through your
triggers and responses. When you determine what
you want to do next, shift into the emotion that will
help you get the best results.

 Relax – breathe and release the tension in your body.
 Detach – clear your mind of all thoughts.
 Center – drop your awareness to the center of your
body just below your navel.
 Focus – choose one keyword that represents how you
want to feel in this moment. Breathe in the word and
allow yourself to feel the shift.
 We don’t fight emotions, we manage them


 Managing emotions isn’t about avoiding them; it’s
putting strategies in place that let you use them
effectively rather than letting them govern your
behaviors and actions. Your emotions are your natural
guidance system—and they are more effective when
you don’t try to fight them.

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Managing Emotional

Constriction in your gut .

 Emotions are not to be feared or judged. You can’t

 We don’t fight emotions, we manage them

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