Let’s talk about emotional triggers.
You know the feeling: something small happens, and suddenly, you’re flooded with emotion. Your emotional brain takes over, and your logical mind hits pause. You react in a way that feels way bigger than the actual event. That, my friend, is what we call an emotional trigger. And trust me, they can totally hijack our peace if we don’t learn how to manage them.
Triggers are moments or events that spark a strong emotional reaction—usually much bigger than the situation calls for. One small comment, a glance, or a tone of voice can suddenly flood you with anger, hurt, or frustration. It’s like your inner calm gets flipped upside down, and you’re scrambling to find your balance again.
In those moments, your thinking takes a back seat. You might react impulsively, saying or doing things that don’t feel like you. Later, when things settle, you wonder, Why did I say that? What came over me?
Sound familiar? You’re not alone. That’s your emotional hot buttons being pushed. When that happens, clear thinking and calm decision-making go out the window. Your emotional brain takes over… and your logical mind hits pause.
When triggered, we often react emotionally rather than mindfully. Words or actions that don’t serve us or others may follow. It’s as if we’re on autopilot, acting from old patterns instead of responding with intention.
While it may feel intense at the time, there’s good news: with awareness, the cycle can be broken. Mastering emotional reactions is a crucial skill for navigating life with balance. It’s also key for leadership. Staying calm and making thoughtful decisions, even in emotional moments, is a game-changer.
Here are some common signs:
Physical sensations: Sweaty palms, clenched fists, tight jaw, shallow breath (hello, stress!).
Judging thoughts: You start blaming others or getting defensive, seeing people as enemies.
Mental escape: Your brain goes to la-la land, spacing out or dissociation trying to avoid dealing with the feelings.
Emotional outbursts: You say or do something impulsive—whoops!
Addictive impulses: Reaching for food, scrolling, smoking—anything to numb the feeling.
Emotional triggers aren’t a reflection of our character. They come from primal, survival instincts within us. It’s our reptilian brain—or limbic brain—getting worked up.
The limbic brain controls our emotions and reactions. It acts like an alarm system, detecting threats—whether physical or emotional—and triggering the fight-or-flight response. It reacts so quickly that it can bypass logical thinking, sending stress hormones before we even realize it. This helps us avoid danger, but when emotional stress is the trigger, overreaction often follows. Impulsive actions may occur that don’t fit the situation. In these moments, emotions take over, making it harder to think and respond calmly.
The key takeaway: the limbic brain can’t tell the difference between ego threats and life-threatening dangers.
Triggers often have deep roots in our past. Childhood experiences, unresolved traumas, emotional baggage, or even ancestral patterns shape our reactions. These responses may feel extreme, but they are echoes of old, unresolved pain.
Understanding where these triggers come from—whether childhood or adult experiences—helps us begin to heal.
The secret to breaking the trigger cycle is awareness. If you can catch yourself in the moment, you’re halfway there! Here’s a quick rundown of the steps that can help you:
Become Aware of Your Triggers
Analyze the Root Cause
Releasing the Baggage
Create a New Pattern
To manage emotional triggers, start with awareness. It might sound simple, but it’s incredibly powerful. Begin by noticing what, who, or when you’re triggered. Is it something a coworker says? A situation at home? Or perhaps someone cuts you off in traffic? Keep a journal and track these moments. What’s truly happening in those situations? Recognizing patterns is the first step toward emotional mastery.
Practical Exercise: Here’s a simple exercise to help you on your journey:
An Example: I once noticed I’d feel irritated when a colleague, let’s call him John, interrupted me in meetings. At first, I wrote it off as “I get triggered when John disrespects me.” But when I reflected further, I realized my irritation wasn’t just about the interruption. It was about the feeling of being unheard, which reminded me of similar experiences in my childhood. In reality, John wasn’t disrespecting me—my brain was reacting based on past patterns.
Now that you’ve identified your triggers, it’s time to become a mindful detective. By diving deeper into your mind, you’ll uncover the emotional baggage driving those reactions. The brain instantly connects the present moment to past experiences, but with mindfulness, you can trace those reactions back to their root cause.
Here’s a visual representation of the process, helping you understand how your emotional reactions build up from the surface to the core wound, often rooted in past experiences. With awareness, you can release baggage and take back control.
A powerful method for releasing the emotional grip of a trigger is Ho’oponopono, an ancient Hawaiian practice that helps cleanse negative emotions. This practice involves connecting with your feelings, acknowledging them, and then letting them go. It’s like comforting your inner child—providing closure to the emotional wounds that get triggered.
Ho’oponopono’s Four Mantras:
By practicing these prayers, you can release the emotional charge attached to triggers and create a sense of peace within yourself.
Watch the full video on YouTube here.
After releasing past baggage, the next step is to stay mindful when similar triggers arise. You may find yourself facing the same situations again, but here’s where your practice truly matters. Instead of reacting automatically, take a pause—even if just for a few seconds. This brief pause allows you to observe your emotional response without getting swept away by it.
By staying mindful, you can consciously choose how to respond, rather than falling into old patterns. Remember, you’ve already done the work to release old emotions, and now it’s time to practice your new ability to respond differently. Each time you pause, you strengthen your new emotional pattern, making it easier to stay in control of your reactions.
Growth is a journey. The more you practice, the more you’ll realize you’re not at the mercy of your triggers anymore. You’re the one in control, navigating life with mindfulness, awareness, and emotional freedom.
Below is a session recording that I did for my meditation community to dive deeper into this powerful work.
Want to have fun with ChatGpt?
Try this Prompt: “I’m currently feeling emotionally triggered, and I want to explore this deeply. Please help me identify the root cause by asking me 5 reflective questions, one at a time. After I answer the fifth question, step into the voice of my Higher Self. Gently reflect on my answers, identify the childhood wound behind this trigger, and reveal the main story or belief I’m carrying.”
✨ Want to go even deeper?
If you’re ready to shift from reaction to liberation, reach out! I’d be honored to guide you on this journey. 💜
