What to do when we are “Triggered”?

by Mehek Gidwani

- 5 min read -

Have you ever experienced difficulty seeing past your current emotional state?
Where you feel tender and reactive. When every word spoken by another person irritates you. When your mind feels foggy and perspective becomes narrow. In psychological terms, this is described as feeling “triggered”.

So, why do we actually feel like this?

Typically we feel this way when we are re-experiencing a past wound. A hurtful, unresolved situation or experience that elicits an emotional reaction because we have not properly addressed it yet.

Upon reflection, our reactions may feel disproportionate to the situation. That is because they are.The pain of the past reawakening into the present can make us feel highly sensitive. It is not obvious to us when we feel triggered because our emotional states take precedence over reality. 

It can take considerable exploration to uncover the original incident. However the first step is to restore ourselves to balance and act from a centered space.

Which leads to the next question. How do we return to emotional balance?

1. Know that not all our thoughts are true

When our sympathetic nervous system is activated, we are on high alert looking for any signs of danger. Our mind may perceive comments that normally wouldn’t affect us as personal attacks. Being aware of the minds’ chatter is the first step to having a birds eye perspective on the situation.

2. Slowly scan your eyes 180 degrees around the room

By connecting to our body, we can calm the activity of the mind. Pay special attention to each object you see; naming it, recognising its colour and texture. This activates both hemispheres of the brain and begins to move us into the body through the senses.

3. Do what brings you comfort and ease

Take a warm bath, drink from a hot water bottle, snuggle a fuzzy blanket. Do something that comforts and soothes you.

4. Call and communicate with another trusted human

This one can be challenging especially when we feel off-center. It is hard to swallow our pride and allow someone else to see the more vulnerable parts of us. However this exercise is immensely powerful. It can remind us that we are not alone, and that others have similar experiences. By voicing our thoughts, we can gain a clearer perspective and feel lighter. This person does not necessarily need to offer you specific advice, but instead should be a trusted source and compassionate listener.

5. Journal

Journal your thoughts, fears, grievances, everything going through your mind. It doesn’t have to make sense. No one needs to read it. It is purely for you. Let out whatever is in your head. Seeing it on paper can offer new perspectives and stop the mind from looping over the same thought.

6. Go out in nature

Our bodies re-attune to nature’s steady pace, giving the nervous system time to relax. This slower pace can bring us back to center. 

7. Movement

If it’s difficult to sit, then move. Walking, yoga, qi gong, kung fu etc. Utilise movement to bring yourself back to balance. Draw awareness to each movement, to the sensations in your body and to the sound of your breath.

8. Breath

In yogic science, they say ‘as the mind, so the breath’. If the mind is noisy, the breath will follow as shallow and rapid. If the breath is steady and deep, the mind will mirror its steadiness. The breath is a powerful tool to calm the disturbances of the mind. 

Bring your hands just under your stomach, cradling your belly. Relax and breathe deeply down into your palms. Feel your belly expand on the inhale and contract gently as you exhale. Set a timer for 3 minutes and continue this breath pattern.

9. Meditation

If you can take it one step further, simply set a timer for 5–10 minutes and sit in silence. Allow yourself to completely relax. Resist nothing; your thoughts, emotions or any sensations that arise. Allow everything. Just notice their presence, allowing them to float in and float out. They are meant to be there. As you sit, the space between the sensations and your response will increase, bringing calm and perspective. Give yourself this time to just be.  

10. Offer yourself kindness

Treat yourself as if you were a young child. Lovingly with tolerance, patience and understanding.

Try to implement any or all of the above points and see if it helps you the next time you are feeling triggered. Hopefully we can act from a place of compassion and logic. If you continue to feel triggered by similar situations, seek assistance from a counsellor or self-explorative program. It could help uncover the original painful incident.