Triggered: Understanding Your Emotional Reactions and Taking Back Control

[Intro — 2 minutes]

Welcome listeners and introduce today’s topic: emotional triggers and how they impact our reactions.

Set a compassionate, non-judgmental tone: Triggers are normal, but understanding them helps us respond instead of react.

[Part 1: What Are Emotional Triggers? — 6 minutes]

Define emotional triggers:

Events, words, or situations that bring up intense emotional responses, often linked to past experiences.

Common sources of triggers:

Childhood wounds, past trauma, unresolved conflicts, unmet needs.

Explain that triggers are not a sign of weakness — they are opportunities for healing.

[Part 2: How Emotional Triggers Impact Reactions — 8 minutes]

Triggers often bypass logic and send us straight into emotional reactivity.

Common trigger reactions:

Fight (anger, defensiveness)

Flight (shutting down, withdrawing)

Freeze (feeling stuck, overwhelmed)

Example scenarios:

Feeling abandoned when someone cancels plans.

Feeling criticized when receiving feedback.

[Part 3: How to Recognize When You're Triggered — 6 minutes]

Physical signs: racing heart, tension, shallow breathing.

Emotional signs: sudden anger, sadness, fear, or shame.

Mental signs: catastrophizing, black-and-white thinking, self-judgment.

Why awareness is the first step to changing your reaction.

[Part 4: Strategies for Managing Triggers — 6 minutes]

Pause and Breathe: Create space between the trigger and the reaction.

Name the Feeling: Identify the emotion before it hijacks you.

Self-Soothing Techniques: Grounding exercises, positive self-talk, body awareness.

Get Curious: Ask yourself, "What past experience is this reminding me of?"

Respond, Don’t React: Choosing thoughtful action over automatic emotion.

[Closing: Empowerment Through Self-Awareness — 2 minutes]

Triggers are not something to fear — they’re invitations to heal.

Every time you recognize and manage a trigger, you reclaim power over your life.

Encourage listeners to practice noticing their triggers with compassion this week.

End with encouragement: Healing happens one conscious moment at a time.

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Видео Triggered: Understanding Your Emotional Reactions and Taking Back Control канала Davida Shensky