If you’ve felt triggered into emotional overwhelm by something or someone lately, or maybe even a moment ago, give yourself a break… and an imaginary (or real) hug.
Whatever the origin of the trigger – maybe it came as a result of a sharp comment from someone close to you or the sight of something or someone that brought back an old, buried memory, or maybe it came as the result of a culture asking you to be joyful when joy is not easily accessible to you in this moment.
In those moments, it can feel like your emotions take over, pulling you into a wave of anger, fear, or sadness.
But let me say it again: You are not your triggers. (You’re not your emotions either.)
Triggers (and emotions) are simply signals from your nervous system—clues to places within you that need care, understanding, and healing.
They are not a measure of your worth, your character, or your capacity to grow.
In fact, recognizing a trigger is the first step toward freeing yourself from it.
What if, instead of reacting, you paused and got curious?
Here’s a simple practice to try:
Breathe – Take a slow inhale, hold it for a moment, then exhale fully through the mouth – you can even add a sigh to it. Do this three times to help ground you in the present. It might also help to feel the ground beneath your feet and let your eyes orient to the space around you (notice colours, shapes, things).
Acknowledge – Name the emotion you’re experiencing – e.g., “I’m feeling anger” or “This feels like fear”.
Sense – Notice and name the sensation(s) in your body – “There’s a lump in my throat”, and see if you can be curious about it – What colour is it? What shape? How big is it?
Unmerge – Close your eyes and take a step back, physically or mentally, from the part of you that feels hurt. Imagine stepping into your wise, compassionate self, capable of holding space for anything. If possible, externalize the hurt by drawing it on paper.
Inquire – Gently and compassionately inquire: “What is this emotion trying to tell me?” or “What do I need right now to feel safe?”
Each time you respond to a trigger with compassion rather than judgment, you reclaim a little more of your power.
Healing doesn’t mean never being triggered again; it means learning to hold loving and compassionate space for yourself when it happens.
You are not your triggers. You are the Sacred Self that can observe and hold space for it all. You are the healer, and the one with the strength to grow through it all.
Remember your Self as Soul, and stay kind to yourself. This too shall pass.
With warmth and care,
Johanne
p.s. You are not your triggers. You are so much more.
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