Feeling Triggered? The Trigger Cycle and How To Stop being Emotionally Triggered

10 minutes

Our emotional triggers are an opportunity to give love and compassion to the corners of ourselves that we haven’t honoured yet!

~ Samantha Jane

Are you tired of feeling emotionally triggered and reacting to other’s behaviour?

It’s time to find lasting relief and emotional healing.

In this article, we’ll explore the importance of the recovery phase in the trigger cycle and how to fully process and express your emotions for lasting change. Read on for more about how you can take control of your emotional well-being.

It’s a natural desire to want to stop these negative feelings, but there is no easy solution or therapy that can magically protect you from harm and stop you from feeling triggered. In fact, our triggers are healthy warning signs to help us question the situation, check in with ourselves and determine if it is safe and okay for us.

Often times, we want the negative feelings to just stop and disappear.

We want to stop feeling triggered.

We want to stop reacting.

But we NEED them. Our emotional triggers are an opportunity to give love and compassion to the corners of ourselves that we haven’t honoured yet!

They are the signals we need to help us set boundaries and honour our needs, wants and values.

This mindset of wanting the ‘bad feelings’ to stop or avoiding doing the inner work to face our internal emotional triggers, is the opposite of how we must treat ourselves. Anything in this world that has caused trauma, is stored and memorised, emotionally and physically to keep us safe from further harm. It is something the happened TO US, NOT BECAUSE OF US.

Therefore, I wonder, if for a moment, we could remove the ‘negative’ label and allow all emotional responses to be exactly what they are, messages. Neither good nor bad, but essential information we need to give attention to.

Our emotions deserve to be felt, heard, expressed, understood and exist in order to be processed and essentially MOVE through our bodies so they can be released. If we don’t, they lay stagnant within our core, playing out habitually as our behaviour, eventually turning into illness, disease and potentially with fatal consequences.

What to do when you feel emotionally triggered? The 4 KEY Phases of The TRIGGER CYCLE…

The 4 KEY Phases of The Trigger Cycle

We will be triggered all the way through life for some reason or another. So the first step is understanding what I like to call 4 KEY Phases of The Trigger Cycle.

Now that we know our triggers are signals to your body and soul that there is room for a lesson, healing, growth or observation needed whenever we FEEL a physical, emotional, mental or spiritual reaction, move through these four stages to help your self-regulate in the moment when it happens.

Catch it and Feel it, Process and Express it, Respond and Recover!

Healing is less about the reaction or even the response, but the RECOVERY.

Samantha Jane

Phase 1 of The Trigger Cycle: TRIGGERED

TRIGGERED – A sudden intense emotional, physical, mental or spiritual reaction to a situation.

Phase 2 of The Trigger Cycle: REACTION

REACTION – Immediate reaction outwardly towards another person; an internal attack on self, either or both.

Phase 3 of The Trigger Cycle: RESPONSE

Delayed response in attempt to resolve after time to rebalance. Approach with need to express SELF. Boundary communication.

Phase 4 of The Trigger Cycle: RECOVERY

Rest, Reflection, Reset. Find the lesson from the experience. What is the wisdom you’ve gained? Balance restored to your mind, body and spirit.

Why it’s Vital to Complete The Trigger Cycle?

We all have moments where we just want the reaction to stop. It’s painful, it’s overwhelming, and we freeze, caught in the fight or flight response—either we run, fight, or hide.

This phase often becomes the focal point, the reason why we’re here discussing this topic. But there’s more to the story.

After the reaction, there’s something within our control—the response. It’s in this space that healing and self-development truly begin to take shape.

We’ve all heard the adage that we can’t control others’ behaviour, but we can control our own reactions. True, yet there’s another crucial stage to acknowledge—the phase of RECOVERY.

This final stage of the trigger cycle is paramount to the entire healing journey. Yet, it’s often overlooked or under-discussed. Many of those I work with struggle to access this phase, sometimes even the response phase. They’ve spent years stuck between the trigger and the reaction, unable to find their voice.

Every trigger, every reaction is a lesson, even if we’re not consciously aware of it. Our subconscious mind processes an immense amount of data daily, constantly learning and adapting.

Hypnotherapy offers a powerful tool within my Somatic Life Coaching approach, to delve into this subconscious realm, aiding in the healing process.

So, what’s the key to achieving recovery?

Each lesson learned shapes our future reactions and responses. By embracing the recovery phase, we shorten the cycle. Picture your responses spiralling upward—a journey where wisdom gained translates into quicker recoveries.

It’s not about stifling emotions or avoiding triggers; it’s about navigating through each phase of the cycle. By denying or suppressing emotions, we hinder our growth and erode our self-trust.

Recovery is where the proof lies—the evidence that we can handle whatever life throws our way. It’s okay to seek support on this journey. I, too, once believed I had to soldier on alone—a sentiment many of us can relate to. But there’s no shame in seeking guidance as you navigate your own path to recovery.

Powerful Reflective Questions: A Gentle Exercise

Empowerment Coaching Reflect on a situation that once triggered a strong reaction within you. Perhaps it’s a recurring pattern, like continually attracting negative people or engaging in repetitive conflicts with a family member.

Consider the length of your recovery period from this situation. Have you noticed any changes over time? Do you find that with each occurrence, your recovery becomes quicker and easier? Or are you still navigating towards complete recovery?

I can relate to a similar recurring argument in my life. Initially, it took years for me to fully recover from it. However, as I’ve moved through the cycle, what once consumed years of recovery now takes mere hours.

This healing journey is effective, and there are numerous somatic exercises, tools, and habits to support you along the way.

So, are you prepared to shift your focus from merely wanting to stop these occurrences to learning how to navigate through them?

With increased awareness, efficiency, and trust, you’ll cultivate resilience and confidence—a solid belief that you are equipped to handle whatever comes your way.

If you’re feeling stuck and lacking confidence in your ability to manage, it might be because you haven’t allowed yourself to complete the cycle fully.

Don’t allow yourself to remain trapped in a cycle of avoidance and denial. Instead of asking, “How do I stop feeling triggered?” consider, “How can I acknowledge and work through these feelings?”

Together, we can explore and heal from these experiences, empowering you to reclaim control over your responses and reactions.

Working with me…

Are you tired of doing all the ‘work’ alone? You’re never too old to have your hand held whilst you edit, shift and emerge.

Explore working with me 1:1 for Connection, Support & Embodiment for your emotional regulation & self-empowerment.

Live your best life WITHOUT compromise.

Hear from previous clients…

Take a moment to hear how working with me has truly impacted Daisy & Meghan

If you decide that you want to invest in yourself, Sam is 100% the person to go to. Working with her regularly has changed my life, literally. In a short space of time she has taught me the skills I need to be able to reflect effectivelytake control of situations, build my confidence, plan and reach goals and many techniques to sooth, cope and reach my full potential. I would recommend her to anybody- no matter what you want to work on or develop. She teaches you to question your thinking and understand how your body and emotions are connected. After sessions with her you will feel like a different person and approach all aspects of your life differently. I am definitely a more positive person now and I have the skills to continue to grow. Sam is calm, soothing, understanding, non-judgmental, explains things very clearly, and challenges you in all the right ways. Her listening skills are unbelievable and the knowledge she has about wellbeing is admirable. I cannot recommend her enough. If you’re someone who is thinking about investing in yourself, just do it! Your life could be completely changed like mine! Thank you Sam, you’re amazing!’ ~Daisy, England

‘‘Looking for transformation in your life? Look no further, Sam’s your girl!!! I came to Sam for Life Coaching but I received so much more than I expected. Her calm and positive demeanour gave me a safe space to share, to laugh, to cry all while healing. Sam is an expert at listening but her true gifts lie in her ability to really dig deep through her questions. She challenged my thought process to allow my mind to expand and create new pathways and ideas I know I couldn’t have gotten to on my own. We worked through my lack of confidence issues and where that stems from but more importantly she gave me the tools I needed to begin improving my confidence in myself outside of our sessions. Her integration of mind body techniques is a true treasure and I could not recommend her more!’ ~ Meghan, USA

Reflection Summary: Key Moments

  • Feeling Triggered? The Trigger Cycle and How To Stop being Emotionally Triggered
  • Are you tired of feeling emotionally triggered and reacting to others’ behavior?
  • It’s time to find lasting relief and emotional healing.
  • The 4 Key Phases of The Trigger Cycle:
    • TRIGGERED: A sudden intense emotional, physical, mental, or spiritual reaction to a situation.
    • REACTION: Immediate outward reaction towards another person; internal self-attack.
    • RESPONSE: Delayed response after rebalancing; expression of self; boundary communication.
    • RECOVERY: Rest, reflection, reset; finding wisdom and balance.
  • Why it’s Vital to Complete The Trigger Cycle?
    • Recovery is paramount for healing and self-development.
    • Each trigger and reaction is a lesson shaping future responses.
    • Seeking support is essential for navigating the journey to recovery.
  • A Gentle Exercise: Reflect on past triggers; observe changes in recovery time.
    • Discover somatic exercises, tools, and habits for support.
  • Shift your focus from stopping triggers to navigating through them.
  • Embrace increased awareness, efficiency, and trust in handling triggers.
  • Don’t remain trapped in avoidance; acknowledge and work through feelings.
  • Ready to Navigate Your Emotional Triggers? Work with me to explore and heal, empowering yourself to reclaim control over your responses and reactions.

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