A Busy Girl’s Guide To Triggers
The Truth about Triggers
"Triggers are not proof that you are broken; they are invitations to heal. Every reaction is a roadmap, guiding you toward the places that need your love the most."
Why Do We Get Triggered?
Triggers are signals from your nervous system, pointing to places that need attention and healing. Your brain senses an old wound and reacts as if it’s happening right now—before logic even kicks in. It’s not that you’re overreacting or being dramatic; it’s that your body has stored past pain, and something in your present moment is bringing it back to the surface.
Instead of feeling frustrated with yourself, think of triggers as an invitation—an opportunity to listen to what your body and emotions are trying to tell you. The more awareness you bring to your triggers, the less power they have over you.
The good news? Triggers don’t have to control you. By recognizing them, you can move from feeling out of control to responding with awareness and self-compassion.
Healing Isn’t About Never Getting Triggered.
It’s about responding with self-compassion when you do. Triggers only have power if we ignore what they’re revealing. When we recognize them, we can shift from helpless to healing. Healing doesn’t mean you’ll never feel triggered again—it means you’ll have the tools to navigate those moments with more self-awareness, kindness, and resilience. Instead of spiraling into shame or self-blame, you can pause, breathe, and remind yourself that you are not your past wounds. You are capable of growth, healing, and responding differently.
So, next time you feel overwhelmed, pause. Breathe. Remind yourself: “My nervous system is responding to something old, but I am safe in the present.”
You’re not broken—you’re healing. And you’re worthy of love, especially from yourself.
How to Regulate When You’re Triggered
When you recognize a trigger, try these quick tools to shift from reaction to self-awareness:
🔹 Box Breathing (4-4-4-4) → Inhale 4s, hold 4s, exhale 4s, hold 4s.
🔹 5-4-3-2-1 Grounding → Name 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste.
🔹 Progressive Muscle Relaxation → Tense and release muscles from feet to head.
🔹 Affirmations → "I am safe in this moment." or "My emotions are valid."
🔹 Visualization → Picture a peaceful place with all five senses engaged.
Ever had a reaction that felt way bigger than the situation? A short text from a friend—"Hey, can we talk?"—suddenly makes your stomach drop. Or maybe your partner makes a casual change to your plans, and before you know it, you’re fuming or shutting down.
These moments? They’re called triggers. And they’re not a sign you’re broken.
8 Subtle Signs You’re Triggered:
A Sudden, Overwhelming Emotional Surge
Overreacting to a small situation (e.g., crying, yelling, or feeling overwhelmed).
Your brain knows it’s not a big deal, but your emotions say otherwise.
Storytelling Mode
You start creating worst-case scenarios in your head.
Thoughts like “They’ll never forgive me” or “This always happens to me” take over.
Your Body Reacts First
Tight chest, racing heart, sweaty palms, or a pit in your stomach.
Physical sensations show up before your mind fully processes what’s happening.
You Want to Escape
You mentally check out, scroll on your phone, or feel the urge to leave.
Avoiding the situation feels like the only way to cope.
A Deep Sense of Powerlessness
Feeling stuck, helpless, or like nothing can change.
Inner dialogue sounds like “There’s no way I can fix this” or “This is all their fault.”
Control Freak Mode Activates
Trying to micromanage people, overthink everything, or stress-clean.
You don’t trust things to unfold naturally so you hyper-react.
You Numb Out
Distracting yourself with shopping, binge-watching, or scrolling.
Telling yourself “I’m fine” while avoiding real emotions.
Your Inner Critic Gets Loud
Doubting yourself, second-guessing decisions, or fearing failure.
Harsh self-talk takes over: “I’m not good enough” or “I always mess up.”
