Our Triggers Mirror Our Pain

How can you lessen the impact of those triggers?

Here’s a tool for you:
→    My Trigger-Response

Picture this.
You were in a team meeting.
Your idea was rejected.
You felt ignored.
Here are the 6 steps of My Trigger-Response:

1.    Take your journal.

2.    Recall a recent situation that triggered strong emotions, and write it down.
For example:
→    Yesterday, during a meeting, my idea was rejected, and I felt ignored.

3.    Describe the emotions you felt during the trigger.
For example:
→    I felt hurt, and even a little bit angry. It was like I wasn’t appreciated. I felt a feeling of warmth in my stomach.

4.    Take some time and ask yourself this question:
→    “Is this trigger connected with any past pains or experiences?”

If you feel comfortable, reflect aloud, talking to yourself.
After that, write down any memories or patterns you’ve recognized.
For example:
→    It reminded me of when I was a child, when my friends overlooked my opinions at school.

5.   Now reflect on this other question:
→    “Are there common situations that constantly evoke those emotions?”

Your goal here is to reflect on potential recurring patterns in your trigger.
After your reflection, write it down.

For example you can write:
→    I often feel triggered when I perceive that my contributions at work are not valued – especially when my teammates don’t show interest in me.

6.    Now that you’re aware, reflect on this question:
→   “What’s the best tool I can use when I feel those emotions so I can reduce their impact?”

For example you can use:
→   Painting
→   Drawing
→   Talking to yourself
→   Talking to your cat
→   Talking to your plant
→   Writing a short letter to yourself
You just need to reflect on the best “art therapy” to use in those moments.