Chapter 1: Recognizing the Signs

Understanding how we physically respond to emotional triggers can help us manage our reactions. When I'm feeling triggered, my body often reveals this through various signs.

I find myself exhibiting restless behaviors—my knees bounce, my legs shake, and I may wince or snap my fingers. If I were at a poker table, I would probably be the one giving away my hand.

During these moments, I often feel the urge to move around, pacing the room or spinning in my chair as if seeking an escape. There are times when the tasks ahead seem overwhelmingly large, leading to brief pauses filled with desperation.

After a moment of shaking it off, I return to my work, albeit slowly. Then, the tapping begins again. Sometimes I’m aware of the source of my agitation, but other times, it lurks in my subconscious.

The intensity of my leg shakes increases, as if building energy for another round of anxiety. Yet, I strive to push through, typing away even as my body feels restless. When I engage my mind again, the shaking usually subsides, but it often returns, and I've had a minor breakdown within the hour—tears and panic, only to regroup and try again.

I find myself cracking my knuckles and correcting my posture repeatedly, feeling as if I'm always slouching. Each rotation of my neck releases a satisfying pop, while I shake my head as if to deny my feelings.

These physical signals must mean something, I think. How can such signs of anxiety emerge without any clear reason? It seems my body is playing tricks on me, collaborating with my mind in a confusing dance.

A fleeting thought can strike at any moment, and even if I consciously forget it, my body reacts as if it’s facing a threat. I may not be ruminating, but the feelings take over, sending hormones and neurotransmitters racing. The original thought may either amplify or be replaced by a new negative one.

If I don’t rein in that thought, emotions can quickly fade. But if I let it latch onto my feelings, my mind becomes overwhelmed, battling against itself.

How I respond when these signs appear can greatly influence what follows. Will I be swept away by my emotions, or can I navigate through the turmoil with minimal damage?

When I notice these signs, I have a few options: I can breathe and consciously acknowledge the physical sensations without attaching meaning; I can get up and move to dissipate some anxious energy; or I can continue working and ignore the feelings.

There’s also a fourth option—having a breakdown, which I resort to more often than I care to admit.

Recognizing and accepting these feelings as part of my experience has been crucial for overcoming self-pity. While my mood swings can be intense, the anticipation of an anxiety attack often feels even more daunting, leaving me anxious about how long or severe the episode might be.

I’m grateful that I can still connect with clients and loved ones while keeping most of my struggles private. Experiencing a trigger in social settings pushes me to address it more swiftly. If I ignore it for too long, it can spiral into social anxiety.

Some of my signals, like finger snapping, serve as self-soothing techniques. The snaps near my ear remind me to refocus and indicate that I’m harboring negative or distracting thoughts. Rubbing my chest soothes my fluttering heart and encourages me to be gentle with myself. The gesture of crossing my finger on my forehead during fear serves as a reminder of a higher power beyond my transient feelings.

Transforming these signs into cues can help turn perceived enemies into allies. By listening to what my physical self is conveying, I can prevent my primal instincts from taking charge.

Explore effective strategies for managing emotional triggers and what to do when you feel overwhelmed.

Chapter 2: Strategies for Management

When emotional triggers arise, how we choose to react can make a significant difference.

Learn how to identify and manage your emotional triggers with expert insights from Terri Cole.