A trigger can be a word, person, experience or any event that brings out emotional responses. It is a feeling of being startled emotionally. These emotional triggers can last longer than what the situation asks. Additionally, triggers can be either negative or positive depending on the situation and experience.
Here are some ways on how to stop reacting when you are triggered.
1. Name the trigger
It is better to gain familiarity with your triggers that includes words, people, places and specific behaviours. Identifying them makes you ready to face your triggers. This helps to respond consciously rather than acting on reflexes.
2. Recognise the source of triggers
Identify the source that causes a trigger such as a specific event or a trauma. The past traumas tell us how the past messes up with your present. When you recognise what causes the trigger, you’d be able to control your response.
3. Make Yourself Aware of the projections
Triggering reactions come along with projections. When a response is based on other people’s reaction, it leaves us powerless as we can’t alter them. A step towards healing begins with taking ownership of our reactions.
4. Observe for the signs of hyperarousal
Cortisol and adrenaline rushes through the body during a trigger making you feel disorganised and disoriented. It becomes difficult to self-regulate in that moment and therefore it is important to calm yourself down.
5. Take deep breaths
Triggers tend to knock the wind out of you, making you lose objectivity. It is better to take a step back and calm down your ego and your emotions.
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