Learn How To Identify Your Triggers The Right Way

I don't know about you, but sometimes I don't react the best to certain situations.

I might get furious or close myself off completely.

Or both.

The worst part is that sometimes, I can't pinpoint what caused the obstructive reaction. Why am I so upset?

What set me off?

If you're on this post, you may need help with this or know someone who does.

You understand that knowing your triggers is crucial because identifying them can allow you to avoid triggering things or learn how to cope with them better.

This post will cover what an emotional trigger is, how it affects us, and how to recognize them.

What Is A Trigger

A trigger "could be an item, subject, word, or even memory that evokes [a powerful] negative feeling."(Source)

There are three common types; anxiety triggers, trauma triggers, and anger triggers.

• Anxiety Triggers: A trigger that causes us to be anxious or stressed.
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• Trauma Triggers: A trigger that is the result of a traumatic experience.

• Anger Triggers: A trigger that causes us to be irrationally angry.

Did you know? Only 26.4% of Black and Hispanic Men who needed mental health services received it compared to 45.4% of non-Hispanic men with identical needs.

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How They Affect Us

Triggers cause us to react. They "trigger" a specific response from us, usually in a negative manner.

Sometimes these reactions present themselves as disproportionate to the scenario that caused them. To those unfamiliar with us, we lose out on potential connections. It can be taxing for those who have dealt with the behavior and may end the relationship.

How To Identify A Trigger

In my mental health post, I talked about what helped me get through a dark time in my life. I gave a short checklist on pinpointing a trigger, which I will expand on.

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1. Notice When You Are Having An Emotion

Identifying a trigger can be simplified as being hyper-aware of your emotions.

I know this is easier said than done and will take a bit of practice.

Trust me; I have been in the middle of going back and forth with someone before I think: why am I even angry right now?

If I ever get in a situation where I react in a way that I am not proud of, I like to work backward to see how I contributed to its escalation.

I have a tell that tells me I may not add to the situation constructively; my face scrunches up in confusion and anger.

I can stop and assess whether the situation is worth my time and energy whenever I do this now.

So find your tell; what do you always do right before you react negatively? Once you figure that out, use it to stop and evaluate whether you have the correct response.

2. Give Your Emotion An Accurate Name

Your tell informed you that you have an emotion that you are about to act on. It's your job to give that emotion a name.

For the longest, we were victims of our feelings. However, naming how you feel gives you back the power of control over your actions.

When you know what emotion you are dealing with, you have a better chance of positively dealing with it (with proper research).

Here is a word bank with common negative emotions (source):

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3. Determine What Gave You That Feeling

This is it!

This step is where you distinguish what exactly is causing these adverse reactions.

You want to look for patterns and determine what happens before you enter an obstructive state.

Are you being treated a certain way? Are you hearing a specific word? Are you dealing with a particular person?

Are you hearing a specific word as you are being treated a certain way by a particular person?

Either way, you need to know what thing or combination of things triggers you.

4. Evaluate The Mindset You Are In

You want to know your trigger's origin story, so to speak. Understand how it came to be by confronting the mindset you fall into whenever you are facing it.

It may not be easy at first, so you may have to do some investigating. Feel free to lean on a friend you trust or a therapist for help.

Being conscious of the root of the trigger will allow you to deal with the source of the problem and make better sense of it.

5. Decide On A Positive Way To Cope

Find a way to address the trigger in a way that works for you.

You may pause before you react. You may prefer to meditate. You may even decide to avoid the trigger altogether.

That is okay.

However you prefer to cope, make sure that it is positive, doesn't hurt yourself or others, and is constructive to your growth.

Conclusion

I know that was heavy, but many members of our community wanted to speak more on the mental aspects of health as well as the physical, and I agree that we should.

So, if you're comfortable with sharing, what are your triggers? How did you identify them? Drop a comment below.

Signed,