The moment you notice you are triggered, take a moment to pause and breathe. For example, the minute someone says something that upsets you and you notice your energy change, take a breath.
2. Label Your Emotions
Name what you’re feeling. Is it anger, frustration, sadness, grief? Identifying how we feel can help us process our emotions.
3. Ask Yourself: Why?
Asking yourself these questions: “Why was I triggered? What actually triggered me?” can help bring awareness to what’s under the surface. For example, it might not be what the person said that upset you but rather that it reminded you of a different memory or perhaps you are simply more sensitive today than yesterday.
4. Choose A Mindful Response
Here is where the difference is made! Consider the information about the situation over the emotion. What’s important to share about your experience? How can you communicate in a way that is connective and reparative versus harmful and unproductive? How can the way you communicate serve the best for all involved?
5. Empower Yourself
Empower yourself to move closer towards your values and goals by responding from this calmer place. Notice how pausing impacts your body and your nervous system. Notice how responding versus reacting impacts your relationships and how you feel about yourself!
From Community Forward SF