Know Thyself: Understanding and Recognising Your Triggers
Here’s how to get started.
1. Reflect on Past Experiences
Start by reflecting on past experiences of stress or burnout. Think about the events, situations, or thoughts that preceded these feelings. What were you doing? Who were you with? What thoughts were running through your mind? Identifying common themes can help you pinpoint your triggers.
2. Pay Attention to Physical and Emotional Responses
Pay attention to your physical and emotional responses to different situations. Notice how your body reacts when you encounter a trigger. Do you feel tense, anxious, or overwhelmed? Are there specific physical sensations, like a racing heart or tightness in your chest? These are clues to your triggers.
3. Keep a Trigger Journal
Keep a trigger journal to track your thoughts, feelings, and reactions throughout the day. Whenever you encounter a trigger, write it down. Include details about the situation, your thoughts and emotions, and how you responded. This can help you identify patterns and gain insight into your triggers.
4. Identify Common Themes
Review your trigger journal regularly to identify common themes. Common themes may include certain people or environments, specific tasks or responsibilities, or recurring thoughts or beliefs. Pay attention to these patterns as they can help you pinpoint your most common triggers.
5. Explore Underlying Beliefs
Dig deeper to uncover any underlying beliefs or assumptions that contribute to your triggers. Ask yourself why certain situations or thoughts trigger stress or overwhelm. Are there any deeply held beliefs or fears that are driving your reactions? Understanding the root cause can help you address your triggers more effectively.
6. Develop Healthy Coping Mechanisms
Once you’ve identified your triggers, it’s essential to develop healthy coping mechanisms. Find strategies that help you manage stress and reduce overwhelm in the moment. This could include deep breathing exercises, mindfulness practices, or taking a break to recharge.
7. Create a Trigger Plan
Create a trigger plan to proactively manage your triggers. Identify specific triggers and the corresponding coping mechanisms you’ll use to address them. Keep this plan handy so you can refer to it when needed. Share your plan with trusted friends or family members for added accountability and support.
Understanding and recognising your triggers is essential for managing stress and preventing burnout. By reflecting on past experiences, paying attention to physical and emotional responses, and keeping a trigger journal, you can identify common themes and gain insight into your triggers.
Explore underlying beliefs, develop healthy coping mechanisms, and create a trigger plan to proactively manage your triggers. With awareness and practice, you can effectively navigate stressful situations and protect your well-being.