TRIGGERED: DECODING THE LAYERS OF A RESPONSE
Have you ever found yourself reacting with more intensity than you’d like? Ever get snarky about that driver that cuts you off or when your partner says that thing they always say that gets your blood boiling? Well, you’re not alone! We all have histories and inner stories that will get activated until we’ve recognized and worked on them, we call this our triggers. Our response to anything out side of us, the words someone says, the expression we read on someone’s face is a complex interplay of thoughts, emotions, sensations, images, and actions. When we have a response that bring more intensity than the situation requires, we’re accessing a trigger, a conditioned response within us. Understanding these elements can empower us to navigate being triggered with greater awareness and clarity.
Why is it important to distinguish these elements of our response? By understanding the intricate interplay between thoughts, emotions, sensations, images, and actions, we gain a deeper awareness of ourselves. This awareness allows us to respond rather than react impulsively. Understanding our reactions can help us identify the root causes and patterns. By recognizing our triggers, we can cultivate self-compassion, practice self-regulation techniques, and develop strategies to navigate similar situations in the future.
Thoughts: Our mind has a system of processing information which involves encoding, storing, and retrieving information. It generates thoughts in response to stimuli or data that comes to us. Thoughts can be conscious or subconscious, influencing how we perceive and interpret events. These events can be anything from an expression on a person’s face which you interpret as “they’re mad at me” or “I disappointed them” to a miscalculation at the grocery store “everyone is out for themselves”. The process of recognizing thoughts seems pretty easy but can become very challenging when looking at the deeper pre conscious and subconscious belief patterns you have. Cognitive based, individual therapy can be helpful with identifying, recognizing and restructuring these thought patterns. If we haven’t recognized this underlying programming then we are likely in a pattern of reactivity to the world around us.
Emotions: Emotions provide valuable information about our inner world and how we are relating to the outer world. By acknowledging and understanding our emotions, we can develop emotional intelligence and respond to situations with greater emotional regulation and empathy. Many family systems, due to generations of trauma, had to disconnect from emotions to survive. Anger, for example, is an essential emotion, it tells us that a boundary has been crossed or we have a need not being met. If you are unable to connect with anger then you will be unable to set boundaries and will likely find yourself in situations where you feel powerless.
Sensations: Our body responds through sensations. When we are first born, we are one bundle of sensation; we haven’t developed thoughts or emotions, just sensation. As we grow, we may become disconnected from the body and tune out certain sensations, this is particularly true if there is any physical or sexual trauma happening in those early years. Physical sensations can range from tension or relaxation to warmth, coolness, vibration, constriction, pleasant or unpleasant. Paying attention to sensations can deepen our mind-body connection and provide valuable insights into levels of pleasure or stress.
Images or Memories: Our mind often retrieves images or memories associated with certain stimuli. These mental pictures or recollections can evoke specific emotions and subsequent thoughts and actions. There could be a situation in which your partner makes a comment about what you’re wearing and you might have a memory of your mother making comments like “you look fat in that”. In this example, hearing your partner’s comment triggered a memory in you from the past. Exploring these images or memories can help uncover underlying beliefs and triggers.
Actions: Our response to a situation can also lead to certain behaviors and actions. These actions can be intentional or automatic, driven by our thoughts, emotions, sensations, and memories. Have you ever said something without thinking? Or, found yourself reacting out of impulse and later wonder why you did that? Becoming aware of our actions and learning what the stimuli was that triggered this action, empowers us to make conscious choices aligned with our values and goals.
Next time you find yourself responding to a situation, take a moment to observe and explore these five elements. Pay attention to your thoughts, emotions, sensations, images, and actions. With practice, you'll develop a deeper understanding of yourself and unlock the potential for growth, resilience, inner and outer harmony.
Remember, your response is multifaceted, and by embracing each element, you can embark on a transformative journey of self-discovery and self-mastery.