Emotional triggers can disrupt your day in an instant. One moment you’re calm, and the next, you feel overwhelmed, anxious, or angry. These reactions often seem sudden, but they’re rarely random. Understanding how to identify emotional triggers helps you take control of your emotions and respond more intentionally — rather than reacting on impulse. Step 1: Recognise emotional reactions Start by paying attention to emotional spikes. For instance, do you ever feel unexpectedly irritated, shut down, or tearful in certain situations? These strong emotional shifts are often your mind’s way of saying, “Something deeper is going on.” Step 2: Pinpoint the situation Next, take a closer look at what happened. Often, your emotional response connects to past experiences — not just the moment at hand. Step 3: track patterns over time The more you reflect, the more patterns start to emerge. Keep a journal or voice note log of your daily interactions. Over time, you’ll notice which situations or types of people trigger emotional responses. This insight can help you prepare and respond with more clarity. Step 4: Connect triggers to your past Emotional triggers don’t appear out of nowhere. They’re often linked to unresolved experiences like childhood trauma, bullying, betrayal, or loss. By gently exploring the root causes, you can begin to separate your past pain from your present reactions. Step 5: Practise Self-Awareness and Compassion As you identify emotional triggers, don’t judge yourself for how you feel. Instead, stay curious. Ask, “What is this emotion trying to tell me?” Self-awareness leads to growth — but compassion makes that growth sustainable. Where to get help in South Africa If you feel overwhelmed by emotional triggers, support is available: Reviewed April 2025. Always consult a professional for individual guidance.