Why am I emotionally triggered?

Why am I emotionally triggered? 

Imagine a time that you felt a mixture of negative emotions and the impact it had on your body and your mind. It is always a wise idea to journal and, in that exercise, understand why you were triggered so you can better understand the why and find ways to cope with it. 

In the first instance think about the ‘why’ you were emotionally triggered could be that you: 

• felt left out 

• felt ignored 

• felt rejected 

• felt forgotten 

• felt betrayed 

• felt stressed 

• felt scared 

• felt judged 

• felt ashamed 

• felt attacked 

The list can go on..and signs that you were triggered can often be: 

• You feel angry, sad, grief, anxious, fearful 

• Physically you can feel like your heart is pounding, your stomach clenches, you may feel nauseous, or your muscles tense, especially in your jaw 

• You may feel irritable, unable to concentrate, demotivated and indecisive 

• You may feel like giving up, withdrawn, lash out, agitated, aggressive and restless 

• Every sound can be even more irritating like the way someone is chewing or fidgeting, so your emotions get heightened by sound, noises and touch.  

How do you cope when you are feel triggered? Firstly, remove yourself from the situation and focus on yourself! Write down the feelings and emotions coming through. Notice where you feel the emotions across your body. Be kind to yourself – how would you talk to a friend that was not feeling themselves? Use language like I am safe, I am loved, I am worthy. Support yourself and self-sooth – take some deep breathes, go for a walk, take a shower, talk to a friend, connect with nature.  

Credit to Dr Susanne Wolf she/her for these great insights.