Ever feel like you’re fine one second, then suddenly spiraling into a meltdown over something seemingly small? That, my friend, is a trigger at work.
A trigger is basically an emotional alarm that goes off when something reminds you of past pain—except instead of a gentle nudge, it feels like an emotional explosion. Triggers can be caused by anything—a smell, a song, a look someone gives you. They sneak up on you like an uninvited guest and take over before you even realize what’s happening.
But here’s the thing: triggers aren’t the enemy. They’re actually messengers pointing toward areas in your life that need healing. So instead of avoiding or suppressing them, let’s learn how to work through them and reclaim our emotional peace.
Why Do We Get Triggered? (Hint: Your Brain Is Trying to Help—Sort Of)
Your brain is obsessed with keeping you safe. That’s why it remembers every painful experience and scans for anything remotely similar in the future. The moment it spots a connection, it sounds the alarm—whether or not the situation actually warrants it.
For example:
- If your opinions weren’t valued as a child, someone interrupting you in a meeting might make you feel invisible.
- If you were betrayed before, a friend being slightly secretive might send you into panic mode.
- If your emotions were dismissed in the past, someone telling you to “calm down” might make you want to flip a table.
The problem isn’t the trigger itself—it’s that old wounds are still unhealed.
What Triggers Actually Mean
Instead of treating triggers like enemies, what if we saw them as opportunities? Because that’s exactly what they are.
Every trigger is a flashing neon sign saying: “Hey, this needs your attention!”
They are invitations to:
- Identify old wounds that need healing
- Understand yourself on a deeper level
- Develop healthier responses instead of emotionally combusting
The goal isn’t to never get triggered (that’s impossible). The goal is to heal so that when triggers do show up, they don’t completely wreck your day.
How to Heal Triggers (Without Losing Your Mind)
Here’s a simple yet powerful method to work through your triggers:
1. Pause & Breathe
When you feel triggered, pause. Take a deep breath. Your nervous system is in fight-or-flight mode, and you need to slow it down before reacting.
2. Name It
Literally say to yourself, “I’m triggered right now.” Sounds simple, but just calling it out helps you step outside the emotion instead of drowning in it.
3. Identify the Root
Ask yourself:
- “What does this remind me of?”
- “Where have I felt this before?”
- “Am I reacting to this situation or something from my past?”
This is where you connect the dots. If you can figure out the deeper wound, you can work on healing it instead of lashing out in the moment.
4. Give Yourself Compassion
We tend to judge ourselves for being “too sensitive” or “overreacting.” But instead of shaming yourself, try saying:
“Of course I feel this way. This makes sense given my past experiences.”
Be kind to yourself. Your inner child is likely the one freaking out, and she just needs a little love.
5. Choose Your Response
Once you’ve slowed down, identified the root, and shown yourself compassion, you get to choose how to respond.
- Do you need to set a boundary?
- Step away and take a breather?
- Remind yourself that this isn’t the past and you are safe?
Healing means you’re no longer reacting on autopilot. You take back control and respond in a way that aligns with who you want to be.
Moving Forward: Transforming Triggers into Growth
The more we work through our triggers, the more emotional freedom we gain. It’s not about never feeling triggered—it’s about not letting those triggers control us.
Every time you pause, breathe, and choose a different response, you take back your power. You rewrite the story. You create new patterns that aren’t about surviving, but thriving.
So the next time you feel triggered, remember: This isn’t a breakdown—it’s a breakthrough waiting to happen. And you are more than capable of handling it.
Ready to Heal? Let’s Do This Together
Join me and hundreds of badass butterflies in my Flying Higher program where you’ll get access to dozens of courses about self-leadership, relationships, health, emotional adulthood and so much more. You’ll also be invited to several live events every month like group coaching, Bible studies, and classes.
This month I taught a class on how creativity helps us heal, and I’ve got an upcoming class on how to write your story. Go to joinflyinghigher.com to learn more and sign up!
One member wrote “If I could give you 10x what I paid to join Flying Higher it wouldn’t even scrape the true value of the deep level of understanding you have for being exactly where I am right now and how grateful I am that you teach us without holding back.”
If you found this helpful, share it with a friend who needs to hear it! And if you’ve got a wild trigger story, drop it in the comments—I’d love to hear it.
Until next time, take care of yourself, honor your emotions, and remember: you are healing, growing, and absolutely crushing this thing called life.
XOXO,
Natalie
