Understand and manage your emotional triggers
Instructions
- Notice when you feel a strong emotional reaction.
When you start to feel overwhelmed, stressed, anxious, or angry, pause and pay attention. This is the first clue that something has triggered an emotional response. - Ask yourself: “What specific emotion am I feeling?” Take a moment to identify the exact emotion you’re experiencing. Is it anger, sadness, fear, frustration, or something else? Being specific helps you better understand your feelings.
- Rate the intensity of that emotion on a scale of 0-100%. Give your emotion a score based on how intense it feels. This will help you gauge how strong your emotional response is.
- Observe any physical or emotional symptoms.
Pay attention to how your body reacts. Are you sweating, breathing heavily, or feeling tense? These symptoms provide clues about the intensity of your emotions. - Look at what was happening right before you felt this way.
Reflect on the situation or conversation that triggered your emotion. What were you doing, thinking, or saying? This step helps pinpoint what caused your reaction. - Write down everything you’ve observed.
Document your emotions, the intensity, physical symptoms, and what was happening around you. Keeping a log will help you notice patterns and figure out common triggers over time.
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