Triggers, negative thinking patterns, and other fun stuff
Becoming Aware of Triggers
What are your triggers? We all have them. Some of us are more aware of our triggers than others. Others may be unaware they even have triggers—perceiving others as "doing things to them" rather than recognizing the wound that already exists within.
One of the quickest ways you can begin identifying your triggers is by getting grounded in your body.
How Triggers Feel in the Body
When you experience a fear trigger, you might feel:
A knot in your stomach
Jaw clenching
Chest tightness
Eye twitching
When anger is triggered, your body may:
Feel hot
Fists tighten
Muscles tense throughout your body
Sadness triggers might show up as a dull ache in your chest area.
Learning to notice these physical sensations is the first step in shifting from reaction to mindful response.
From Trigger to Story
When a trigger occurs, it’s easy to get stuck in the intense feeling. Often, we either create a story around the trigger or judge ourselves for feeling it at all.
But a trigger is simply that—an emotional response. It doesn't have to define your behavior, your day, or your worth.
The trigger becomes a "stuck" emotion when we:
Attach a repeating narrative to it
Replay old thinking patterns
Look for external events to confirm our emotional expectation
Childhood Patterns and Adult Triggers
Most of the ways we respond emotionally were built in childhood.
When someone says or does something today that evokes a strong emotional reaction, it’s often less about the present moment and more about a pattern from an earlier experience.
Examples:
Feeling rejected as a child → perceiving rejection everywhere
Playing protector as a child → overidentifying with "underdogs"
Being criticized → becoming overly critical of yourself or others
Recognizing these recurring patterns allows you to begin untangling present-day emotions from past wounds.
Working with Triggers: Awareness and Compassion
Start by identifying two or three of your recurring triggers:
What experiences, comments, or types of people consistently push that button?
Where do you feel it in your body?
What automatic thoughts accompany the trigger?
If you can breathe into the feeling, observe your inner narrative without judgment, and practice gentle awareness, you can slowly—over time—stop reacting from the trigger itself.
Healing deep-rooted triggers is a slow process. It often takes years of practice and support, but each small moment of awareness is a powerful step toward emotional freedom.