Reflection 6: Trigger Points
Research has shown that writing about our emotions improves self-awareness, and has a positive impact on our
emotional, psychological and even physical health. Through writing reflections on the readings in this program, you
will learn specific ways to connect the EI concepts we read and talk about to your own life. Reflections are another
effort to capture a share of your mind to focus on emotional intelligence regularly!
Reflection is a “meaning-making process that moves a learner from one experience into the next with a deeper
understanding of its relationships with and connections to other experiences and ideas. It is the thread that makes
continuity of learning possible and ensures the progress of the individual” (Defining Reflection: Another Look at
John Dewey and Reflective Thinking,” Carol Rodgers, State University of New York at Albany, www.tcrecord.org,
1/30/2004).
Reflection is “a systematic, rigorous, disciplined way of thinking, with its roots in scientific inquiry….Reflection is a
particular way of thinking and cannot be equated with mulling something over” (Rogers).
The six phases of reflective thinking are:
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An experience
Spontaneous interpretation of the experience
Naming the problem(s) or the question(s) that arise out of the experience
Generating possible explanations for the problem(s) or question(s) posed
Ramifying explanations into full blown hypotheses
Experimenting or testing the selected hypothesis
Ideally, at the end of this process, the meaning you’ve attributed to the experience fits, makes sense, and can be
relied on in future experiences. Usually, of course, once you have tested your hypothesis in action, more questions
and problems, and more ideas, arise. Reflection then comes full circle—the testing becomes the next experience,
and on and on. If you take the process of reflection seriously, it is impossible for it not to change how you act in
the world.
Each reflection should be approximately 1-2 pages in length, and must follow the process of reflective thinking
outlined above.
Ref 6:
Trigger Points
Write down your top five trigger points, Events, Behavior, Consequences, Cost, EQ
Behavior, EQ Consequences and Reward.
Reflection #6 - Trigger Points and Consequences
Each reflection should be approximately 1-2 pages in length, and must follow the process of reflective thinking
outlined in the Reflection handout.
Things That Can
Trigger – EVENT –
“E”
People
Being around
people who are
shaming or with
whom you have
conflicts
Family
Friends
Dating/romance
(including seeing
old lovers,
partners, etc.)
Coworkers
Examples for You
Emotions
Behavior (B)
Consequences
(C)
Cost
Authority figures
Places
Old cruise haunts
Places that are
heavily laden
with emotional
memories
Things
Auto accident
Performance
evaluation at
work
Souvenirs of past
encounters
Toxic
thoughts
"All or nothing"
thinking,
catastrophizing,
other cognitive
disortions
Toxic feelings
HALT - hungry,
angry, lonely,
tired
Anxiety,
depression,
shame
Toxic
behaviors
Leaving late for
an appointment
Challenge your beliefs and feelings
1. Would there be an alternate approach to the one you used?
2. What might someone you respect do in a similar situation?
Reflection #6 - Trigger Points and Consequences
Each reflection should be approximately 1-2 pages in length, and must follow the process of reflective thinking
outlined in the Reflection handout.
Things That Can
Trigger – EVENT –
“E”
People
Being around
people who are
shaming or with
whom you have
conflicts
Family
Friends
Dating/romance
(including seeing
old lovers,
partners, etc.)
Coworkers
Examples for You
Emotions
Behavior (B)
Consequences
(C)
Cost
Authority figures
Places
Old cruise haunts
Places that are
heavily laden
with emotional
memories
Things
Auto accident
Performance
evaluation at
work
Souvenirs of past
encounters
Toxic
thoughts
"All or nothing"
thinking,
catastrophizing,
other cognitive
disortions
Toxic feelings
HALT - hungry,
angry, lonely,
tired
Anxiety,
depression,
shame
Toxic
behaviors
Leaving late for
an appointment
Challenge your beliefs and feelings
1. Would there be an alternate approach to the one you used?
2. What might someone you respect do in a similar situation?