When Triggers Sneak In: How to Catch Them Before They Catch You
You ever have one of those days where you’re feeling fine… maybe even great… and then bam — something small hits you right in the heart?
A comment. A smell. A song. A look.
And suddenly, your chest tightens, your mood drops, and you feel like you’re reliving something you thought you’d already healed from.
That, my friend, is a trigger.
And they’re sneaky little things.
Triggers don’t always announce themselves. Sometimes they slip in quietly — during a conversation, while scrolling social media, or even standing in line at the grocery store. They show up to remind us that healing isn’t linear. It’s layered, and sometimes those deeper layers surface when we least expect them.
But here’s the good news: a trigger isn’t a setback. It’s a signal.
It’s your body and your heart whispering, “Hey, there’s still something here that needs care.”
So what do you do when a trigger sneaks up on you?
1. Pause before reacting.
Your first instinct might be to push it down, brush it off, or get frustrated with yourself for “still being triggered.”
But take a breath. Literally.
When you pause — even for a few seconds — you create space between what happened and how you respond. That small space is where healing happens.
2. Get curious, not critical.
Instead of asking, “What’s wrong with me?” try, “What is this trying to show me?”
Maybe it’s a reminder of a boundary that needs strengthening, a need that’s gone unmet, or a memory that still needs gentleness.
Curiosity leads to compassion. Criticism leads to shame. Always choose curiosity.
3. Regulate your nervous system.
Triggers activate the body. Your heart rate might speed up, your muscles tense, or you suddenly feel that lump in your throat.
Ground yourself.
Place a hand over your heart.
Breathe deeply and slowly.
Feel your feet on the floor and remind yourself, “I’m safe right now.”
These small acts tell your body, “We’re okay. We’re not back there anymore.”
4. Reframe what triggers mean.
Being triggered doesn’t mean you’ve failed in your healing. It means you’re human.
Each time you notice and respond differently — with more awareness, more grace, more calm — you’re breaking an old pattern.
You’re teaching your nervous system that safety and peace are possible.
Healing isn’t about never being triggered again. It’s about shortening the recovery time between being triggered and returning to peace.
So next time one sneaks up on you, remember — you’re not back at square one. You’re just meeting an old wound with a wiser version of yourself. 💛
🌿 Ready to go deeper?
If you’re tired of being caught off guard by triggers and want to learn how to respond from a grounded, healed place — I’d love to walk alongside you.
You can book a free clarity call or join my coaching program, “Breaking the Cycle,” where we work together to understand your emotional patterns, calm your nervous system, and build lasting peace from the inside out.
Book your free discovery call HERE or visit www.resilientheartscoaching.com
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With love and grace,
Misty
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