How often have you found yourself reacting to a situation in a way that may not have been the most productive? When we get triggered we go on autopilot and react unconsciously. Depending on the individual, this can show up as aggression, fear, defensiveness, or withdrawal. The results can damage relationships, reduce our effectiveness as leaders, and keep us from our full potential.
So, how can we work with these triggers and their resulting emotions?
The first step is recognizing when we’re being triggered. The hard part about this is that our logical, conscious mind is often pushed to the back burner in these situations. Our fight/flight/freeze reaction takes over, and our ability to regulate our behavior is compromised.
What can we do when our conscious mind is effectively shut down?
We turn to our bodies, which can act as an early warning system. To access this, we need to look at what we feel physically when we’re triggered. To explore this, think of an event in recent memory where you acted unconsciously. Avoid anything that is traumatic or is heavily charged for you for now. Now, find a quiet place to sit and close your eyes. Bring up the experience and listen to your body. What are you feeling? Common responses include the following, but everyone is different.
- A feeling of heat in the neck and face
- Tightness in the stomach, shoulders or throat
- Sweaty or cold palms
- Dilated pupils
- Trembling or a strong desire to run
- Rapid heart rate or breathing
How to Recognize Your Triggers
Tune into your feelings, and look for signs that show up consistently when you’re triggered. You might journal on these, and keep notes to explore and investigate what you feel in these situations. Then, watch for them. When you feel these in a real-life situation, remind yourself of what’s going on. Step back from the immediate experience and give yourself some space. If possible, avoid making decisions or responses at the moment. With time and practice, you’ll be able to experience the triggering without letting it dictate your actions, even as it’s happening. A great way to develop this ability is mindfulness meditation– 10 minutes, 5 times a week is enough.
If you’d like help developing this skill, schedule a FREE consultation to explore how you can identify your triggers!
ICF-Certified Conscious Leadership Coach
I enable leaders to increase their impact by exploring their beliefs, behaviors, and language. By shining a light on unconscious patterns, I help them establish a new way of being that brings self-awareness, emotional intelligence, confidence, and better relationships. These skills enable leaders to:
- Embrace vulnerability
- Build trust and psychological safety with their teams
- Clearly communicate individual and team goals, and hold accountability
- Communicate with intention, authenticity, and compassion
- Give and receive feedback that enables learning, development, and deeper relationships
- Solve difficult decisions
- Face the future with optimism, enthusiasm, and energy
- Resolve past difficulties and hurt
I have over 25 years of corporate experience, with expertise in coaching and organizational development. I have coached leaders at Roche Pharmaceuticals, the U.S. Department of Veteran Affairs, Danone, LinkedIn, and many natural products companies.
I am a graduate of Newfield Network’s Coaching for Personal and Professional Mastery program and am certified through the International Coach Federation. A longtime meditation practitioner, I emphasize conscious, mindful leadership, and business practices that benefit all.
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