How to Deal Effectively with Emotional Triggers

Emotional triggers stem from negative past experiences. When we are in a similar situation to that negative experience, strong emotions are stirred up, and our reflexes can lead to an emotional outburst that we later regret. If left unchecked, they will continue to haunt and control us. Fortunately, there are a few ways we can help us deal with these triggers and reduce our negative reactions to them.

Table of Contents

Identify emotional triggers

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f0/Deal-With-Emotional-Triggers-Effectively-Step-1-Version-3.jpg/v4-728px-Deal- With-Emotional-Triggers-Effectively-Step-1-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f0/Deal-With-Emotional-Triggers- Effectively-Step-1-Version-3.jpg/v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-1-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Pay attention to some reactions. Sometimes painful emotions come up and we don’t know what provoked them. However, by paying attention over time, you can tell what the triggers are. This makes it easier for you to handle them.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/5d/Deal-With-Emotional-Triggers-Effectively-Step-2-Version-3.jpg/v4-728px-Deal- With-Emotional-Triggers-Effectively-Step-2-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/5/5d/Deal-With-Emotional-Triggers- Effectively-Step-2-Version-3.jpg/v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-2-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Use a journal to identify emotional triggers. Write down what you felt, reacted to, where you were when these triggers occurred, who you were with, and what you were doing at the time. Journaling is like a great tool to keep track of triggers. Review the list and identify emotions that elicit strong and intense responses, also known as “fight or flight” responses from the emotion of being threatened to some degree. ^{[1] X Research Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/0/01/Deal-With-Emotional-Triggers-Effectively-Step-3-Version-3.jpg/v4-728px-Deal- With-Emotional-Triggers-Effectively-Step-3-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/0/01/Deal-With-Emotional-Triggers- Effectively-Step-3-Version-3.jpg/v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-3-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Realize what emotions do and how they work. Emotions help us communicate with others. They prepare and motivate us to act, and they can self-regulate. Sometimes emotions arise in connection with an external event, but they also happen in connection with an internal event, like other thoughts and even emotions. ^{[2] X Research Sources} Here are the six main types of emotions:

Love. ^{[3] X Research Sources}
Happy. ^{[4] X Research Sources}
Angry. ^{[5] X Research Sources}
Sad. ^{[6] X Research Sources}
Scared. ^{[7] X Research Sources}
Shy. ^{[8] X Research Sources}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/7/7b/Deal-With-Emotional-Triggers-Effectively-Step-4-Version-2.jpg/v4-728px-Deal- With-Emotional-Triggers-Effectively-Step-4-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/7/7b/Deal-With-Emotional-Triggers- Effectively-Step-4-Version-2.jpg/v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-4-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Get used to emotions. Your body will react with emotions like heart palpitations when you feel scared. When angry, your body stretches or feels hot. By recognizing the signs on your body, you will be able to identify the emotions you are having. You will then be able to tackle and control them before they overwhelm you. ^{[9] X Research Source}

Avoid or change emotional triggers

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/1e/Deal-With-Emotional-Triggers-Effectively-Step-5-Version-3.jpg/v4-728px-Deal- With-Emotional-Triggers-Effectively-Step-5-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/1e/Deal-With-Emotional-Triggers- Effectively-Step-5-Version-3.jpg/v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-5-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,” bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Lifestyle change. It is very difficult to break old habits, and emotional triggers can be in them. To avoid and change a trigger, you will need to replace some old habits and actions with something new. ^{[10] X Research Source} You also need to avoid certain situations that have been shown to be emotional triggers. ^{[11] X Research Source}

For example, if you know someone who tends to be aggressive when drinking and promotes a series of triggers, stay away from that person while they’re drinking.
If not being able to pay the bills is also creating a trigger, consider cutting some of the money out of the budget.
Avoid alcohol and drugs. When you are under the influence of a problem or encounter a trigger, you are less likely to control your emotions and explode with anger.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/7/79/Deal-With-Emotional-Triggers-Effectively-Step-6.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-6.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/7/79/Deal-With-Emotional-Triggers-Effectively-Step-6.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-6.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Take a break. Sometimes, taking a break helps you calm down before re-entering a situation. You can use this time to think about some of the emotions you’re experiencing and ways to deal with them in a more positive way. For example, if you’re angry at someone, and you don’t want to say or do something to hurt them, you can take a pause. Then think about how you should react to that person or if you need to do something about them in return. ^{[12] X Trusted Source Mayo Clinic Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/16/Deal-With-Emotional-Triggers-Effectively-Step-7.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-7.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/16/Deal-With-Emotional-Triggers-Effectively-Step-7.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-7.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Gradually expand the scope of forgiveness. Staying away from triggers may work in the short term, but it may not work in the long run. For example, if you notice all the crowds are getting emotional, you can respond by staying away from them. When this happens, your social life can become quite limited. To overcome this, try to experience arousal at the moment, and then gradually increase the exposure in a manageable direction. Continue until you have successfully controlled your emotions at a time when the experience is no longer a trigger. ^{[13] X Research Source}

Dealing with unavoidable triggers

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a6/Deal-With-Emotional-Triggers-Effectively-Step-8.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-8.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a6/Deal-With-Emotional-Triggers-Effectively-Step-8.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-8.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Develop several ways you can handle an agitator. Determine the desired results from the agents and what you will need to handle them. If you can’t pay a bill, call your lender and come up with a payment plan. If the trigger comes from you being overwhelmed by not having time to cook dinner before attending a parent-teacher conference, then order fast food. ^{[14] X Research Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/fc/Deal-With-Emotional-Triggers-Effectively-Step-9.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-9.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/fc/Deal-With-Emotional-Triggers-Effectively-Step-9.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-9.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Practice some action against negative emotions. When we experience negative emotions, we tend to reinforce it with negative reactions. If you isolate yourself when you feel sad and lonely, you will create sadness and loneliness. To change feelings of boredom and loneliness, approach safe friends and social situations. Try to participate in some activities that evoke positive emotions. ^{[15] X Research Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/e/e7/Deal-With-Emotional-Triggers-Effectively-Step-10.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-10.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/e/e7/Deal-With-Emotional-Triggers-Effectively-Step-10.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-10.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Create positive experiences that lead to happy memories. Not all factors are negative. Happy experiences can create happy memories. The smell of baked goods can remind us of vacations with our grandmothers. Listening to great old love songs can bring back memories of a first date.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/e/ee/Deal-With-Emotional-Triggers-Effectively-Step-11.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-11.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/e/ee/Deal-With-Emotional-Triggers-Effectively-Step-11.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-11.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Use emotional regulation skills or pain tolerance to ignore unpleasant feelings. You can tolerate discomfort in a way that doesn’t make things worse. In fact, they can be good for you. There are a few ways you can do this:

Distract yourself to ignore the discomfort.
Engage in some activity/hobby, like knitting, painting or going to the movies.
Donate your time. Volunteer, help someone, or do something kind.
Create opposite emotions. Do something that creates a new emotion instead of the one you’re experiencing, like watching a comedy or reading an interesting book.
Stay away and ignore the situation or don’t bother.
Use your thoughts as a distraction, like reading a book, planning something interesting, or counting to 10.
Use body sensations, like holding ice, massaging, or taking a warm bath.
Practice self-soothing. Soothe one of the five senses with a pleasant and comfortable body sensation. ^{[16] X Research Source}

Managing emotions

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f7/Deal-With-Emotional-Triggers-Effectively-Step-13.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-13.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f7/Deal-With-Emotional-Triggers-Effectively-Step-13.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-13.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Change belief system. Analyze the situation from different points of view. Don’t see it as an obstacle, but think of the situation as an opportunity for improvement. For example, if you’re unhappy at work, remind yourself that you have the power to change what you don’t like. View your current job as a training ground and a way to create a resume, and then when you look for another job, you’ll attract more employers. ^{[18] X Research Sources}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d5/Deal-With-Emotional-Triggers-Effectively-Step-14.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-14.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/d5/Deal-With-Emotional-Triggers-Effectively-Step-14.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-14.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Learn how to set boundaries. Sometimes our emotional triggers are the result of not setting boundaries and not letting others know what they are. Boundaries tell people what you will and won’t allow. They also set limits on what you will and won’t do. ^{[19] X Research Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f4/Deal-With-Emotional-Triggers-Effectively-Step-15.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-15.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f4/Deal-With-Emotional-Triggers-Effectively-Step-15.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-15.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Reduce the vulnerability of negative moods. Our bodies are like machines. If we drive without refueling or changing the oil, they will eventually stop working. When we ignore our bodies, we can be physically impaired, and emotionally affected in a negative way. So we should take care of ourselves. We need:

Cure. If you are sick, you may feel sad, angry, or frustrated. Seek medical attention and rest to recover from illness.
Eat a balanced diet. Don’t eat too much, and don’t eat too little either. A balanced diet increases mood stability. Choosing the right foods can also contribute to a more positive mood. ^{[20] X Trusted Source Science Direct Go to Source}
Get proper sleep. Keep a regular sleep schedule, and make sure you get enough sleep each night. ^{[21] X Research Source}
Do exercise. 20 minutes of vigorous exercise a day can help balance your mood. ^{[22] X Trusted Source American Psychpogical Association Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/8b/Deal-With-Emotional-Triggers-Effectively-Step-16.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-16.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/8b/Deal-With-Emotional-Triggers-Effectively-Step-16.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-16.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Enjoy the positive experience. When experiencing positive feelings, make sure you take the time to slow down and take care of the pleasurable experience. Enjoy the good, the joy and the comfort. ^{[23] X Research Source} Do (at least) one thing every day that makes you feel good. You’ll build resilience quickly and increase your chances of experiencing more good moods.

Smile.
Walk in the park.
Ride bicycle.
Read a book. ^{[24] X Research Sources}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/ac/Deal-With-Emotional-Triggers-Effectively-Step-17.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-17.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/ac/Deal-With-Emotional-Triggers-Effectively-Step-17.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-17.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Build a life worth living by making some small changes every day. You will experience more positive events in the long run. Work towards a dream project, change careers, or improve yourself by taking a few small steps each day. Do something that makes you feel capable and in control. This helps regulate emotions and give positive feedback for a sense of purpose. ^{[25] X Research Sources}

Get help

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/17/Deal-With-Emotional-Triggers-Effectively-Step-18.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-18.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/17/Deal-With-Emotional-Triggers-Effectively-Step-18.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-18.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Talk to family members and friends about the triggering situation and how you are feeling. Sometimes talking can really help reduce emotional triggers and promote understanding. Family and friends know you better than anyone else. They know when to anticipate triggers, so they can motivate you during that time. ^{[26] X Research Source}

Ask them to soothe and comfort you. A little care can help reduce emotional agitation.
If heightened emotions are related to feelings of insecurity, friends and family can help. For example, if you feel too nervous to go out alone, they can go with you to the store or the park.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a3/Deal-With-Emotional-Triggers-Effectively-Step-19.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-19.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a3/Deal-With-Emotional-Triggers-Effectively-Step-19.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-19.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Get help from an expert. Find a counselor, social worker, or psychotherapist. Many people have trouble managing their emotions and dealing with triggers. Specially trained people can help you identify triggers, and they can teach you some strategies for dealing with them.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/68/Deal-With-Emotional-Triggers-Effectively-Step-20.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-20.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/68/Deal-With-Emotional-Triggers-Effectively-Step-20.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-20.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Talk to a priest, priest or doctor. These are care professionals that have a number of methods to help people process intense emotions, or they can refer you to someone who does. A chaplain or priest can also give you spiritual guidance to help you during times when you are trying to manage your emotions. If necessary, your doctor may prescribe medication to alleviate emotions such as stress and depression.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/65/Deal-With-Emotional-Triggers-Effectively-Step-21.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-21.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/65/Deal-With-Emotional-Triggers-Effectively-Step-21.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-21.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Find some good books on self-help dealing with emotions and triggers. Anger management and emotion regulation can be interesting topics to start learning about. Books about dealing with trauma can help you identify the source of the triggers. If you’ve identified the reasons behind them, read books on the subject. For example, if the trigger comes from an abusive relationship, then look for books on domestic violence and abuse.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a1/Deal-With-Emotional-Triggers-Effectively-Step-22.jpg/v4-728px-Deal-With-Emotional- Triggers-Effectively-Step-22.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a1/Deal-With-Emotional-Triggers-Effectively-Step-22.jpg/ v4-728px-Deal-With-Emotional-Triggers-Effectively-Step-22.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}

Consider joining a support group. Often groups can help identify and understand emotions. Several team members have faced similar triggers and were able to make some helpful suggestions as a result. Search online or ask a counselor or therapist to help you find a few support groups in your area.

Steps

Identify emotional triggers

Avoid or change emotional triggers

Dealing with unavoidable triggers

Managing emotions

Get help

Related Posts