Content

• Steps

Emotional triggers stem from negative past experiences. When we are in a similar situation to that negative experience, strong emotions will be stirred, and our reflexes can lead to an emotional outburst that we will regret later. If not controlled, they will continue to haunt and control us. Fortunately, there are a number of ways we can deal with these triggers and reduce our negative reactions to them.

Steps

Method 1 of 5: Identify your emotional arousal

1. 

   Pay attention to some of the reactions. Sometimes painful emotions arise 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.

2. 

   
   
   Use a journal to identify your emotional triggers. Write down what you were feeling, reacting to, where you were when these factors played out, who you were with, and what you were doing at that moment. Journaling can be a great tool for keeping track of triggers. Review the list and identify the emotions that elicit strong and intense responses, also known as a "fight or flight" response from to some degree of intimidation.

3. 

   
   
   Recognize what emotions do and how they work. Emotions help us to communicate with others. They prepare and motivate us to take action, and they can self-regulate. Sometimes emotions arise in relation to an external event, but they also happen in relation to an internal event, like thoughts and even other feelings. Here are six main types of emotions:
   • Love.
   • Happy.
   • Angry.
   • Sad.
   • Fear.
   • Shy.

4. 

   
   
   Get used to your emotions. Your body reacts to emotions like a fast heartbeat when you feel fear. When you get angry, your body tense or feel hot. By recognizing your body markers, you will be able to identify the emotions you are experiencing. You will then be able to tackle and control them before they overwhelm you. advertisement

Method 2 of 5: Avoid or change your triggers

1. 

   Lifestyle changes. It's hard to quit old habits, and emotional triggers can be in the way. To avoid and change a trigger, you'll need to replace some of the old habits and actions with the new. You also need to avoid certain situations that have been shown to cause emotional arousal.
   • For example, if you know someone who is prone to aggression while drinking and motivates a variety of triggers that excite you, stay away from that person while they are drinking.
   • If not having enough money to pay the bill also creates a stimulus, consider cutting something out of the budget.
   • Avoid alcohol and drugs. When you are under the influence of a problem or have a trigger, you are less likely to control your emotions and flare up your anger.

2. 

   Take some time off. Sometimes, taking a break can help you calm down before engaging in a situation again. You can use this time to think about some of the emotions you are experiencing and how to deal with them in a more positive way. For example, if you get angry at someone, and you don't want to say or do something to hurt them, you can take time to pause. Then think about how you should react to the person or if you need to respond to something in return.

3. 

   Gradually expand the scope of forgiveness. Staying away from irritants may be effective in the short term, but it may not work in the long term. For example, if you find that all the crowd is emotionally aroused, you can respond by staying away from them. When this happens, your social life can get quite limited. To get around this, try to experience an agitation at that point in time, and then gradually increase your exposure in a controllable direction. Continue until you have successfully controlled your emotions at a time when the experience is no longer a moving agent. advertisement

Method 3 of 5: Dealing with unavoidable agents

1. 

   Develop a number of ways you can deal with an irritant. Determine the desired outcomes from the agents and what you will need to process them. If you can't pay a bill, call your lender and come up with a payment plan. If this factor comes from being overwhelmed by not having time to cook dinner before attending a parent-teacher association meeting, then order fast food.

2. 

   Practice acting in opposition to the negative emotions. When we experience negative emotions, we tend to reinforce it with negative responses. If you isolate yourself when you are feeling sad and lonely, you create sadness and loneliness. To change your feelings of boredom and loneliness, reach out to friends and safe social situations. Try to engage in activities that elicit positive emotions.

3. 

   Create positive experiences that lead to happy memories. Not all factors are negative. Happy experiences can create happy memories. The scent of baked goods can remind us of holidays with grandmothers. Listening to great old love songs can bring back the memory of your first date.

4. 

   Use emotional regulation or pain tolerance skills to let go of feelings of discomfort. You can tolerate discomfort in a way that doesn't make things worse. In fact, they might be good for you. There are a few ways you can do it:
   • Distract yourself to let go of the unpleasant feelings.
   • Get involved in some activities / hobbies, like knitting, painting or going to the movies.
   • Contribute your time. Volunteer, help someone, or do something nice.
   • Create opposing emotions. Do something that creates a new emotion instead of the one you are experiencing, like watching a comedy or reading a fun book.
   • Stay away and ignore the situation or be preoccupied.
   • Use your thoughts to distract you, like reading a book, planning something interesting or counting to 10.
   • Use sensations on your body, like holding ice, massaging or taking a warm bath.
   • Practice self-soothing. Soothe one of the five senses with a sense of comfort and comfort.

5. 

   Improve current circumstances. Find other ways to let go of your current discomfort. Practice with pictures, seek meaning, pray, relax and focus entirely on something present, or take a short break. Please encourage yourself. You are stronger than you know. After all, you are taking a few steps to change. advertisement

Method 4 of 5: Managing emotions

1. 

   Change the belief system. Analyze the situation through many different perspectives. Don't see it as an obstacle, but think of the situation as an opportunity for improvement. For example, if you are unhappy with your job, remind yourself that you have the right to change what you don't like. See your current job as a place to practice and a way to create a resume, and then as you look for another job, you will attract more employers.

2. 

   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 allow and not allow. They also set limits on what you will and don't do.

3. 

   Reduce your damage from negative moods. Our bodies are like machines. If we drive without fueling or changing oil, they will eventually stop working. By ignoring our bodies, we can be physically depressed, and our emotional side can also be negatively affected. So, we should take care of ourselves. We need:
   • Cure. If you are sick, you may feel sad, angry, or disappointed. Seek medical attention and rest to recover from the illness.
   • Eat a balanced diet. Don't overeat, and don't overeat. A well-balanced diet promotes a steady mood. Choosing the right foods can also contribute to a more positive mood.
   • Have a reasonable sleep. Keep a regular sleep schedule, and make sure you get enough sleep each night.
   • Do exercise. Intense exercise for 20 minutes a day can help balance your mood.

4. 

   Enjoy a positive experience. When you experience a positive experience, make sure you take the time to slow down and be interested in a pleasant experience. Enjoy the good, the joy and the comfort. Do (at least) something every day that makes you feel good. You will build quick resilience and increase your chances of experiencing better moods.
   • Smile.
   • Walk in the park.
   • Ride bicycle.
   • Reading books.

5. 

   Build a life worth living by making small changes every day. You will experience more positive events in the long run. Work towards a dream project, change your career, or improve yourself by taking a few small steps every day. Do something that makes you feel capable and in control. This helps regulate your emotions and provide positive feedback because of the feeling of living with purpose. advertisement

Method 5 of 5: Get help

1. 

   Talk to family members and friends about your provocative and sensory situation. Sometimes real conversation can help reduce emotional triggers and promote understanding. Family and friends know you better than anyone else. They know when to anticipate the factors, so they can encourage you during that time.
   • Ask them to soothe and comfort you. A little care can contribute to alleviating feelings of excitement.
   • If your agitated emotions are related to insecurity, friends and family can help.For example, if you feel too anxious to go out alone, they might go with you to the store or the park.

2. 

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

3. 

   Talk to a priest, priest, or doctor. These are care professionals that have several methods to help people deal with intense emotions, or they can refer you to someone who does this. A priest or priest can also give you spiritual guidance to help you throughout the time when you are trying to manage your emotions. If necessary, your doctor can prescribe medications to relieve emotions such as stress and depression.

4. 

   Find some good books about emotional self-reliance and triggers. Managing your anger and regulating your emotions can be fun topics to start learning. Books written about dealing with a trauma can help you determine the source of your triggers. If you have identified the reasons behind them, read books on that topic. For example, if the factor is rooted in an abusive relationship, look for books on domestic violence and abuse.

5. 

   Consider joining a support group. Often groups can help identify and understand emotions. Several team members have been faced with similar actors and have been able to come up with some helpful suggestions. Search online or ask a counselor or specialist to help you find some support groups in your area. advertisement