20 Emotional Trigger Examples: Why They Happen and How to Respond

What Is an Emotional Trigger?

An emotional trigger is something that brings up a strong feeling in you. It could be someone’s comment, an argument, a memory, or the way another person speaks to you.

For example, your partner makes a comment about your work. You feel hurt or become defensive, even though they may not have meant to upset you. You might feel angry, embarrassed, anxious, or simply want to end the conversation.

The same situation can affect two people differently. Your reaction may depend on what happened, how you understood it, and what the situation means to you.

Psychologist Klaus R. Scherer explains that emotions are shaped partly by how people assess an event and its importance to them. This helps explain why a comment that seems harmless to one person may feel upsetting to someone else.¹

Sometimes your reaction is about what is happening now. At other times, stress, relationship patterns, or earlier experiences may play a part.

Feeling upset does not automatically mean you have unresolved trauma. It may simply be a sign that something about the situation bothered you. Looking at what happened and how you understood it can help you make sense of your reaction.

Examples of Emotional Triggers: External vs Internal Triggers

Emotional triggers can come from things happening around you or from thoughts and memories that come to mind. Sometimes, an outside event brings up a feeling. At other times, your own thoughts about a situation make it more upsetting.

External triggers are things you experience around you, such as someone’s words, behaviour, an argument, or a sudden change.

Internal triggers are thoughts, memories, worries, or expectations that affect how you feel about a situation. They can bring up a strong emotional response.

These two types of triggers can also work together. For example, someone makes a critical comment (an external trigger), and you start thinking that you always disappoint people (an internal trigger). The comment and your thoughts about it may both add to how upsetting the situation feels.

Not every strong emotional reaction comes from an earlier painful experience. Sometimes, what is happening right now is enough to upset you. Your current stress, expectations, and past experiences may also affect how you take it.

Understanding the difference can help you look at two things: What happened, and what did I tell myself about it?

20 Common Emotional Trigger Examples

Emotional triggers are different for everyone. A comment that one person quickly forgets may stay on someone else’s mind for hours. Being ignored, criticised, left out, or treated unfairly can bring up strong feelings, especially when the situation matters to you.

Here are 20 common emotional trigger examples and how they can show up in everyday life.

1. Criticism

It can be hard to hear that you have done something wrong, especially when you have worked hard on it.

For example, your manager points out mistakes in a report. Instead of thinking about how to fix them, you leave the meeting wondering whether you are good at your job.

Try to separate the feedback from your opinion of yourself. You can make mistakes and still be good at what you do.

If being corrected bothers you, read our guide on why you hate being corrected.

2. Rejection

Rejection can hurt when you want someone’s approval or hope to be included.

For example, your friends make plans without inviting you. You start wondering whether they still want you around.

It is natural to feel left out. But one missed invitation does not tell you everything about your friendship. There may be something you don’t know about yet.

Give yourself time to feel disappointed before deciding what the situation means.

3. Being Ignored

Waiting for a reply can become upsetting when you don’t know why someone has gone quiet.

Imagine sending an important message to a friend. They have been online, but they haven’t replied. You check your phone again and start wondering whether you have upset them.

You know they haven’t answered, but you don’t know the reason. If this keeps happening, ask them directly rather than spending hours guessing.

4. Abandonment

You may feel worried when someone close to you starts spending less time with you or asks for space.

For example, your partner says they want a weekend alone. Instead of seeing it as a request for time to themselves, you begin thinking that they want to end the relationship.

Before reaching that conclusion, ask what they mean. Needing time alone and wanting to leave a relationship are two different things.

If this fear comes up often in your relationships, read about signs of abandonment issues.

5. Feeling Controlled

You may become upset when someone keeps making decisions for you or refuses to respect your choices.

For example, a family member repeatedly tells you which career to choose, even after you have explained what you want.

You may argue with them or stop discussing your plans altogether. The real issue may be that you want to make your own decisions without being pressured.

You can listen to someone’s advice without having to follow it. Learn more about personal freedom and autonomy.

6. Betrayal

Being lied to by someone you trust can leave you hurt and unsure about the relationship.

Imagine telling a friend something private, only to find out that they shared it with other people. You may feel embarrassed and wonder whether you can trust them again.

You don’t have to act as if nothing happened. Think about what was broken and whether the person is willing to take responsibility for it.

7. Conflict

Arguments can become difficult when neither person feels heard.

For example, you and your partner start discussing a household problem. Soon, both of you are bringing up old arguments, interrupting each other, and trying to prove who is right.

At that point, the original problem may be getting lost. If you cannot listen properly, suggest taking a short break.

You could say, “I want to talk about this, but I need a little time before we continue.”

You can also read our guide to signs of emotional flooding.

8. Unfair Treatment

Being blamed for something you didn’t do can make you angry and frustrated.

For example, a colleague makes a mistake, but your manager questions you about it. You immediately want to defend yourself and explain everything.

Instead of arguing, explain what happened and what your role was. Stick to the facts that support your side.

You have every right to correct a false accusation without turning the conversation into a bigger fight.

9. Public Embarrassment

Making a mistake in front of other people can stay on your mind long after the moment has passed.

For example, you forget what you wanted to say during a presentation. After the meeting, you keep thinking that everyone must have noticed.

But did anyone actually say that? Or are you guessing what they thought?

One awkward moment does not define how people see you. You can make a mistake in public and still move on with your day.

10. Comparison

Seeing someone else succeed can sometimes make you question your own progress.

You see an old classmate getting promoted or buying a house. Suddenly, you start thinking that you should have achieved more by now.

Instead of enjoying your own progress, you begin measuring your life against theirs.

Ask yourself whether you actually want what that person has or whether you simply feel behind. Their success does not take away from what you have achieved.

If you often look for approval from others, read our article on how to stop seeking external validation.

11. Failure

Not getting the result you wanted can be upsetting, especially after putting in a lot of effort.

You prepare for an interview but don’t get the job. Instead of looking at what you could improve, you start thinking that you are not good enough for that kind of work.

Give yourself some time to feel disappointed. When you are ready, look at what went wrong and what you could do differently next time.

One failed interview or exam does not decide what you can achieve in the future.

12. Criticism of Parenting

Comments about your parenting can hurt because you may already be trying hard to do what is best for your child.

For example, a relative criticises the way you handle your child’s behaviour during a family gathering. You feel embarrassed and angry, especially because other people are listening.

Not every comment needs an argument, but you don’t have to accept every opinion either. If someone has a useful suggestion, you can consider it. If they are simply being rude, you can ask them to stop.

13. Feeling Disrespected

It can be upsetting when someone talks down to you or acts as if your opinion does not matter.

For example, you are explaining something important to a friend, but they laugh, roll their eyes, and change the subject.

You may feel angry or decide not to share personal things with them again.

Think about what bothered you most. Was it their words, their tone, or the way they dismissed what you were saying?

If it keeps happening, tell them clearly that you expect a more respectful conversation.

14. Being Interrupted

It is frustrating when someone keeps talking over you before you finish what you are saying.

Imagine explaining a problem during a family discussion. Another person keeps cutting in and answering before you have finished.

After a while, you may stop trying to explain yourself.

You don’t need to raise your voice to be heard. A simple response may be enough:

“Please let me finish. I haven’t finished explaining my point.”

15. Loss of Control

Unexpected changes can upset you when you have planned your day carefully.

For example, an important appointment gets cancelled at the last minute. You now have to change your schedule, rearrange other tasks, and find another time.

You may feel irritated because things are no longer going as planned.

Rather than spending the rest of the day thinking about what went wrong, look at what needs to be changed now. Some plans may need to wait, while others can still go ahead.

Our guide to the circle of control and circle of influence explains how to tell the difference between what you can and cannot control.

16. Feeling Trapped

You may feel stuck when someone keeps pushing you to make a decision before you are ready.

For example, a family member demands an immediate answer about a major life decision. You are unsure what you want, but you feel pressured to agree just to end the discussion.

You do not have to give an answer simply because someone is demanding one.

You can say, “I need some time to think about this. I’ll give you an answer tomorrow.”

If someone is threatening you or preventing you from making your own choices, seek support rather than trying to handle the situation alone.

17. Social Judgment

You may worry about what people think of you, even when they haven’t said anything negative.

For example, after meeting a new group of people, you remember something you said and start wondering whether it sounded silly.

You replay the conversation and wish you had answered differently.

Before judging yourself, think about what actually happened. Did anyone react badly, or are you worrying about something they may not even remember?

You don’t have to get every conversation right to feel comfortable around other people.

18. Reminders of a Difficult or Traumatic Experience

A song, smell, place, or familiar voice can sometimes remind you of a painful time.

For example, you hear a song that reminds you of a difficult period in your life. Your mood changes, and you suddenly feel sad even though nothing upsetting is happening around you.

Sometimes you know exactly what brought the memory back. Other times, it takes a little while to understand why you feel different.

You don’t need to judge yourself for having that reaction. Take some time, notice what you are remembering, and give yourself room to settle.

If reminders of past experiences are affecting your daily life, read our guide to coping skills for trauma.

19. Loneliness

You can feel lonely even when you are surrounded by people.

For example, you spend the day with colleagues or family members, but when you have something important to share, you cannot think of anyone you feel comfortable calling.

You may realise that what you miss is not company but a closer connection with someone who listens and understands you.

Being alone does not always mean feeling lonely. Think about the kind of friendship or support you would like to have more of.

20. Uncertainty

Waiting for an answer can be difficult when the outcome matters to you.

For example, you finish a job interview, and the employer says they will contact you next week. You keep checking your email and thinking about the answers you gave.

You may even start wondering whether one small mistake ruined your chances.

But you don’t know the outcome yet. Going over the interview again and again will not give you that answer.

While you wait, continue with your other plans. You can hope for good news without putting everything else on hold.

Emotional Triggers List: 20 Common Examples at a Glance

Emotional triggers can appear in relationships, workplaces, family conversations, and everyday situations. Some involve how other people treat you, while others relate to uncertainty, personal expectations, or memories.

The following table gives you a quick overview of 20 common emotional triggers and the feelings they may bring up.

These are possible reactions, not fixed responses. For example, being interrupted may make you angry, but you might simply lose interest in the conversation.

The important thing is to notice which situations affect you repeatedly and what you tend to do when they happen.

What Are Examples of Emotional Responses?

An emotional trigger and an emotional response are not the same thing. A trigger is the situation that affects you, while the response is what you feel or do afterwards.

For example, someone criticises your work. You might feel embarrassed, become defensive, or start questioning your ability. Another person might simply ask for more details.

Here are some common emotional response examples:

Your response may depend on what happened, how you understood it, and what else was going on in your life at that time.

For instance, criticism from a supportive manager may feel like useful feedback. The same words from someone who regularly puts you down may feel much more personal.

Understanding this difference can help you recognise your reactions without judging yourself for having them.

What Are Social Trigger Examples?

Social triggers are situations involving other people that bring up uncomfortable feelings. They often appear during conversations, group activities, friendships, or situations where you feel judged or excluded.

You might recognise some of these examples:

• Being left out of a group: Your friends arrange an outing without inviting you, and you start wondering whether you still belong.
• Being laughed at: Someone makes a joke about you in front of others, leaving you embarrassed or uncomfortable.
• Receiving unwanted attention: People comment on your appearance when you would rather keep the focus elsewhere.
• Feeling judged: You share an opinion, but someone dismisses it or makes you feel foolish for saying it.
• Being interrupted: You are explaining something important, but another person repeatedly talks over you.
• Awkward social moments: You say something in a group and later keep thinking about how it sounded.

Not every uncomfortable social moment is an emotional trigger. Sometimes someone has genuinely behaved disrespectfully. Other times, you may be unsure how people interpreted what you said.

If you often replay conversations after meeting people, our guide to replaying past conversations in your head explores this experience further.

Why Can Emotional Triggers Feel So Intense?

Have you ever felt very upset over a small comment, a cancelled plan, or someone’s behaviour?

Sometimes, the situation seems minor, but you keep thinking about it. Your stress, expectations, and past experiences may all affect how you react.

1. You May Already Be Under Stress

Work pressure, family problems, or lack of sleep can leave you with less patience.

For example, after a difficult day, even a simple question from your partner may make you respond more sharply than you intended.

2. The Situation May Feel Personal

Some comments can make you feel disrespected or unimportant.

For example, a friend’s joke may seem harmless to them but leave you feeling hurt. What bothers you may be the feeling that they didn’t take you seriously.

Read more about feeling personally attacked.

3. You May Assume the Worst

When you don’t know what someone means, you may quickly expect a negative response.

A short message, for example, might make you think someone is angry with you. But you may not know the real reason yet.

4. Something May Remind You of the Past

A present situation may bring back feelings from an earlier experience.

For example, being excluded from a group may remind you of a difficult friendship. However, not every strong reaction is related to childhood or trauma.

You can read more about emotional flashbacks.

5. You May React Before You Have Time to Think

When you feel hurt or angry, you might send a message you later regret or stop talking altogether.

Taking a little time before responding can help you decide what you actually want to say.

What Can You Ask Yourself?

When a small thing upsets you, consider:

• What exactly happened?
• What did I think it meant?
• Was I already stressed?
• Did it remind me of something?
• What do I need right now?

You don’t have to judge yourself for feeling upset. Understanding what bothered you can help you respond more calmly next time.

Why Do Small Things Trigger Me Emotionally?

Sometimes your reaction feels bigger than the situation. A small problem may leave you irritated, upset, or unusually frustrated.

This can happen when you are already dealing with stress, tiredness, or other things that need your attention.

1. You May Already Be Under Stress

When several problems build up during the day, even a small inconvenience can feel difficult to handle.

For example, after a busy day at work, one more unexpected task may leave you feeling frustrated.

2. You May Be Tired

Lack of sleep can make it harder to manage your emotions. A review by Palmer and Alfano found links between poor sleep and difficulties with emotion regulation.²

You may notice that things which normally don’t bother you feel more upsetting after a poor night’s sleep.

3. Your Expectations May Not Match What Happens

You may feel frustrated when things don’t go as planned.

For example, an unexpected change to your schedule may upset you because you have already organised your day around it.

4. You May Be Holding In Frustration

If you regularly avoid speaking up about things that bother you, frustration may build over time.

You might agree to extra responsibilities even when you have little time or energy left. Later, another request may feel harder to accept.

5. You May Need Rest or Support

Sometimes you don’t need to push yourself harder. You may need rest, help with a task, or time away from daily responsibilities.

Notice what you tend to ignore when you feel frustrated. It may help you understand what needs attention.

You can also explore these emotional regulation skills and strategies.

Ask yourself: Am I upset about this one situation, or have I been dealing with too much lately?

Understanding the difference can help you respond more thoughtfully instead of blaming yourself for feeling upset.

How Childhood Experiences May Influence Emotional Triggers

Your early relationships may influence what you expect from other people, particularly when it comes to trust, criticism, support, and disagreement.

For example, if you were frequently criticised while growing up, negative feedback at work may feel particularly uncomfortable. You might focus on what the criticism says about you rather than the specific issue your manager wants you to address.

However, this is not a fixed outcome. Two people who grow up in similar circumstances may develop very different ways of handling relationships.

A longitudinal study by Dugan et al. followed 705 participants and their families from infancy to approximately age 30. The researchers found associations between early relationship experiences and adult attachment orientations.[³]

The findings suggest that early relationships can be relevant to how people approach close relationships later in life. They do not mean that childhood experiences determine every emotional reaction or that a particular trigger must come from childhood.

Sometimes a present situation is upsetting in its own right. At other times, an earlier experience may add to how you interpret it.

If you notice the same reaction appearing in different relationships, consider what those situations have in common rather than assuming there is one hidden explanation.

What Happens in the Brain and Body During an Emotional Trigger?

When something upsets or frightens you, your body may react before you have fully understood what happened.

For example, someone speaks harshly during an argument. Your heart starts beating faster, your breathing changes, and your muscles become tense.

Your brain and body work together during this response. The amygdala helps process emotionally important information, while the hypothalamus helps coordinate the body’s stress response. This can activate the sympathetic nervous system, which signals the adrenal glands to release adrenaline.⁴

The HPA axis is another part of the stress response. When activated, it helps regulate the release of cortisol, a hormone involved in the body’s response to stress.

You might notice:

• A faster heartbeat.
• Quicker breathing.
• Tight shoulders or jaw.
• Sweating.
• Restlessness.
• An urge to leave the situation.

These reactions can vary from person to person. You might notice physical tension before you realise that something has upset you. Sometimes, you recognise the feeling first and notice the changes in your body afterwards.

This helps explain why an upsetting situation can feel difficult to handle, even when you understand that you are not in immediate danger.

Emotional Triggers in Relationships

Comments and actions from someone close to you can feel particularly upsetting because the relationship matters to you. A disagreement with a partner may stay on your mind longer than a similar disagreement with someone you barely know.

For example:

• Your partner makes an important decision without asking what you think.
• They forget something you have discussed several times.
• They make a joke about a private matter in front of other people.
• They keep arguing when you have asked for some time to think.

You may feel hurt, angry, or ignored. Sometimes the disagreement itself is upsetting. At other times, it brings up a concern about trust, respect, or whether your opinion matters.

Research by Mosannenzadeh et al. examined attachment and emotion regulation in romantic relationships. Their research included an online study of 174 participants and a seven-day study involving 124 participants. The findings linked attachment anxiety and avoidance with differences in how people used emotion-regulation strategies during relationship stress.⁵

This does not mean that attachment explains every argument or emotional reaction. Sometimes your partner has genuinely said or done something hurtful, and your reaction is about what happened.

When a disagreement affects you strongly, consider three things:

• What exactly did the other person say or do?
• What bothered you most about it?
• What would you like to be different next time?

For example, if your partner makes plans without consulting you, the problem may not be the plans themselves. You may feel hurt because you were not included in a decision that affected both of you.

Understanding that difference can help you explain your concern more clearly instead of arguing about something that is not the real issue.

If you notice similar reactions in your relationship, our guide to secure vs. insecure attachment provides further reading.

What Is the Difference Between Emotional Triggers and Trauma Triggers?

Emotional triggers and trauma triggers are related, but they are not the same.

An emotional trigger can be an everyday situation that brings up strong feelings. A trauma trigger is a reminder of a traumatic experience that may bring back distress or feelings connected to what happened.

For example, receiving criticism from a manager may make you feel embarrassed or defensive. But hearing a particular sound that reminds you of a traumatic event may bring up fear or distress.

Emotional Triggers vs Trauma Triggers: Key Differences

Can an Emotional Trigger Be Related to Trauma?

Yes. Sometimes an ordinary situation reminds you of something painful that happened in the past.

For example, a raised voice may remind someone of an earlier frightening experience. They may feel uncomfortable or want to leave, even when the present situation is different.

However, not every strong emotional reaction is a sign of trauma. Sometimes a situation is upsetting simply because someone has treated you unfairly or hurt your feelings.

The difference lies in understanding what happened and whether the reaction is connected to an earlier traumatic experience.

If reminders of past experiences continue to affect your daily life, our guides on emotional flashbacks and coping skills for trauma offer further reading.

How to Identify Your Emotional Triggers

You may not always know why a situation upset you. Sometimes you notice it only after getting angry during a conversation, avoiding someone, or thinking about what happened for hours.

Paying attention to these moments can help you understand what tends to bother you and why.

1. Notice Which Situations Upset You Repeatedly

Think about the situations that seem to bring out a similar reaction.

Perhaps you become defensive whenever someone corrects you. Maybe you feel hurt when a friend takes too long to reply, or irritated when someone interrupts you.

Look for situations that have something in common. You may notice that criticism, feeling ignored, or having little say in a decision affects you more than other things.

2. Put a Name to What You Feel

Try to describe your reaction using simple words.

Are you angry, disappointed, embarrassed, worried, or hurt?

For example, you may think you are angry with your partner, but when you look more closely, you realise you are actually hurt because they decided without asking you.

Knowing the difference can help you explain what is bothering you instead of arguing about the wrong issue.

3. Pay Attention to Your First Thought

Your first thought after an upsetting moment can tell you how you understood the situation.

For example:

• “They don’t respect my opinion.”
• “I’ve disappointed everyone.”
• “Nobody wants me around.”
• “I’m going to lose this relationship.”

These thoughts may feel true at the time, but they are not always facts.

Try to remember what happened just before that thought appeared. This can help you understand why the situation affected you.

4. Look for Similar Experiences

Sometimes, a reaction reminds you of something that happened before.

For example, you may feel uncomfortable whenever someone raises their voice. Perhaps you have experienced similar arguments in the past.

You don’t need to assume that every reaction comes from childhood or trauma. Simply notice whether the same type of situation brings up a familiar feeling.

If you want to explore recurring thoughts and feelings further, our guide to shadow work questions offers some useful reflection prompts.

5. Work Out What You Need

Once you understand what bothered you, think about what would help.

Perhaps you need someone to explain their decision, an apology, a little time alone, or a chance to finish what you were saying.

For example, if you felt ignored during a conversation, you may not need an argument. You may simply want the other person to listen without looking at their phone.

Knowing what you need makes it easier to explain the problem and decide what to do next.

How to Respond to Emotional Triggers

You cannot always control what other people say or do. However, you can learn to handle difficult moments without making the situation worse.

The aim is not to hide your feelings. It is to give yourself enough time to decide how you want to respond.

1. Give Yourself Time Before Responding

If a message or comment makes you angry, you don’t have to reply immediately.

You might put your phone down, finish what you are doing, or return to the conversation after a few minutes.

For example, if a friend sends a message that feels insulting, writing an angry reply straight away may lead to an argument you did not intend to have.

Waiting gives you a chance to decide what you actually want to say.

2. Find a Way to Ease Physical Tension

Strong emotions can leave you feeling restless, tense, or unable to sit still.

A short walk, gentle stretching, or comfortable slow breathing may help you settle.

You could try:

• Taking a short walk outside.
• Breathing slowly without forcing your breath.
• Relaxing your shoulders and jaw.
• Sitting somewhere quieter.
• Stepping away from a noisy conversation.

A meta-analysis by Fincham et al. examined breathing practices in randomised controlled trials and found improvements in some measures of stress and mental well-being. ⁶

Breathing exercises may be worth trying, but they do not work equally well for everyone and are not a treatment for every emotional difficulty.

3. Check What Actually Happened

Sometimes your first explanation of a situation is not the only possible one.

For example, a friend hasn’t replied to your message.

You know that they haven’t responded. You don’t yet know whether they are angry, busy, distracted, or dealing with something else.

Before reacting, ask yourself what you know and what you are guessing.

This does not mean ignoring genuine problems. If someone repeatedly ignores you or treats you poorly, you can address that behaviour directly.

4. Stop Blaming Yourself for Every Reaction

You may sometimes speak sharply, become defensive, or avoid a conversation when you feel hurt.

You can take responsibility for your behaviour without treating yourself badly.

For example, if you raised your voice during an argument, you can apologise for the way you spoke while still explaining what upset you.

Research by Han and Kim examined self-compassion interventions and found improvements in some measures of anxiety and stress.⁷

Being kinder to yourself does not mean making excuses. It means recognising a mistake without using it as a reason to put yourself down.

5. Explain What Bothered You

If another person’s behaviour upset you, be clear about the specific problem.

Instead of saying:

“You never listen to me.”

Try:

“You interrupted me before I finished speaking. I would like you to hear my point first.”

The second statement explains what happened and what you want to change. It gives the other person something specific to respond to.

If you often feel that other people are attacking or judging you, our guide to feeling personally attacked may help you explore this reaction.

6. Get Professional Support When You Need It

If emotional reactions repeatedly affect your relationships, work, sleep, or everyday activities, consider speaking with a qualified mental-health professional.

This is particularly important when painful memories, fear, or avoidance continue interfering with your daily life.

For people diagnosed with PTSD, evidence-based treatments include trauma-focused cognitive behavioural therapies and EMDR. A qualified professional can help decide which treatment is appropriate.

You can also explore our guide to coping skills for trauma for further information.

Can Emotional Triggers Become Easier to Manage?

You do not have to reach a point where nothing upsets you. A more useful way to look at progress is to notice whether you handle difficult moments differently.

For example, perhaps you used to spend the entire evening thinking about a critical comment from your manager. Now, you may still feel disappointed, but you can look at the feedback, decide what needs changing, and get on with your work.

You might also notice that:

• You recognise when a conversation is upsetting you.
• You can explain why a comment bothered you.
• You are less likely to send an angry message immediately.
• You can ask someone for clarification instead of guessing their intentions.
• You find it easier to say no when something does not suit you.

These changes may take time, and difficult days can still happen.

What matters is whether you are finding more useful ways to handle situations that once felt difficult.

Conclusion

Emotional triggers can affect your thoughts, feelings, relationships, and everyday decisions. Criticism, rejection, conflict, and feeling ignored are just a few examples.

Sometimes your reaction is about what someone has done. At other times, your current stress or an earlier experience may add to how you feel.

You don’t need to judge yourself for getting upset. Start by noticing what happened, what you felt, and what you needed at that moment.

Understanding your emotional triggers will not prevent every difficult feeling, but it can help you deal with those moments with greater awareness and less self-blame.

Frequently Asked Questions About Emotional Triggers

1. Scherer, K. R. (2019). Emotion. In A. Scarantino (Ed.), The Routledge handbook of emotions (pp. 17–35). Routledge. ↩︎
2. Palmer, C. A., & Alfano, C. A. (2017). Sleep and emotion regulation: An organizing, integrative review. Sleep Medicine Reviews, 31, 6–16. https://doi.org/10.1016/j.smrv.2015.12.006 ↩︎
3. Dugan, K. A., Kunkel, J. J., Fraley, R. C., Simpson, J. A., McCormick, E. M., Bleil, M. E., Booth-LaForce, C., & Roisman, G. I. (2026). A prospective longitudinal study of the associations between childhood and adolescent interpersonal experiences and adult attachment orientations. Journal of Personality and Social Psychology, 130(2), 260–290. https://doi.org/10.1037/pspi0000502 ↩︎
4. Ulrich-Lai, Y. M., & Herman, J. P. (2009). Neural regulation of endocrine and autonomic stress responses. Nature Reviews Neuroscience, 10, 397–409. https://doi.org/10.1038/nrn2647 ↩︎
5. Mosannenzadeh, F., et al. (2024). Research on adult attachment orientations and emotion-regulation flexibility in romantic relationships. Behavioral Sciences. ↩︎
6. Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13, Article 432. https://doi.org/10.1038/s41598-022-27247-y ↩︎
7. Han, A., & Kim, T. H. (2023). Effects of self-compassion interventions on reducing depressive symptoms, anxiety, and stress: A meta-analysis. Mindfulness, 14, 1553–1581. https://doi.org/10.1007/s12671-023-02148-x ↩︎