Do you feel like you’re going crazy? In our daily lives, we encounter countless triggers that prompt emotional reactions within us. These triggers can come from various sources, an ‘innocent’ passing comment from a friend, a stressful situation at work, an interaction with our partner or family member, and these triggers have the power to stir up deep seated emotions and patterns of behaviors from our past, often leading to reactions we may later regret.

Triggers are powerful indicators of unresolved emotional issues and unhealed wounds from our past. By learning how to navigate them with grace and self-awareness, we can find greater peace and freedom in our relationships and within ourselves.

Learning to respond instead of react to our triggers empowers us to break free from these negative patterns. These are 10 strategies to cope with emotional triggers:

Name it – verbalize “I’m feeling triggered right now”.

Breathe – take five, deep slow breaths.

Pay attention to physical cues in your body.

Create physical and temporal space from situation’s intensity.

Get curious – what emotions are you feeling besides initial anger or fear.

Ask Why – why might you perceive this situation as threatening?

Unpack what core need isn’t being met.

Practice constructive communication.

Challenge distorted thinking patterns.

Seek professional help to heal past traumas such as grief, abuse, or abandonment.

Unmet needs in our childhood and unresolved issues can stir feelings of not being good enough. It is so important to practice self-compassion and self-forgiveness in the process of healing. Our triggers offer valuable insights into our soul. If, for example, you grew up in an environment where you were constantly criticized, you may feel triggered around feeling judged and belittled. When we understand our triggers, we are able to set healthy boundaries with others and can openly discuss and effectively communicate with partners and others.

Reacting with anger or defensiveness, pushing others away can cause harm to ourselves and others. By taking ownership of our emotions and behaviors, we can resolve conflicts more peacefully and build deeper connections with others. We, thus, create a more fulfilling and harmonious life. We can feel crazy when triggered, but we can learn to manage our crazy. Let’s do the work of healing and take care of our mental health in our daily lives.

Susie Rohde, LMSW is a clinical therapist at Lifestance in St. Clair Shores, working with individuals, couples, and families. Her work includes helping clients develop insights into their trauma patterns and emotional triggers, and exploring strategies to decrease their impact. Thus, a more fulfilling, peaceful life and rewarding relationships can happen!