Coping with Your Triggers Everyone has emotional triggers that negatively affect how we react in certain situations. The trigger could be a person, situation, location, or activity. It might be a sound, smell, sight, thought or the feel of something. This worksheet is designed to help you find ways to cope with your triggers. The trigger that sets you off: _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ What emotional response does this trigger set off (feeling of shame, rage, etc.)? _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ What physical symptoms do you experience when triggered (racing heart, shaking, etc.)? _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ What negative thoughts do you have when you experience this trigger (feeling of being a failure, of hurting someone, etc.)? _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ How does your response affect others? (Do you get grumpy with family, irritated with your pets? Do you fail to finish your work, putting your team behind schedule?) _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ How can you avoid or reduce exposure to this trigger? _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ When it cannot be avoided, how do you want to deal with the situation? You can choose how you feel and react to it. (deep breath, relax, center yourself, etc.) _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ Phrases you can use to get you through the trigger without reacting. (stay calm, relax, I'm okay, I can do this, etc.) Practice these with others and by yourself so it is second nature when the trigger happens! _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ People who can help you work through the situation & help you practice. _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ Other Items I May Need to Help Me with This _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________