Mastering Emotional Triggers - A Guide To Regaining Control
Let's face it: we all have the capacity to be triggered, and in the fast-paced and demanding business world, emotional triggers are like hidden landmines that can detonate at any moment, leaving us feeling overwhelmed and out of control. Whether it's a stressful deadline, a challenging colleague, or an unexpected setback, these triggers can hijack our emotions and impact our decision-making. However, recognizing and learning to overcome these emotional triggers is crucial for maintaining composure and maximizing productivity. In this blog, we'll explore the concept of emotional triggers and provide practical tips to conquer them, helping you stay focused and resilient.
Understanding Emotional Triggers
Emotional triggers are stimuli that evoke powerful emotional reactions within us, often stemming from past experiences or unresolved issues. These triggers can be diverse and varied in the business world, such as criticism from a superior, excessive workload, or a fear of failure. When triggered, our emotional response can range from anger and frustration to anxiety and self-doubt, making it challenging to stay rational and level-headed.
Identifying Your Triggers
The first step in overcoming emotional triggers is self-awareness. Take a moment to reflect on situations where you react strongly or irrationally. Consider the circumstances, the people involved, and your immediate emotional response. Is it a fear of rejection, a desire to please everyone or an aversion to confrontation? By identifying your triggers, you can start building a strategy to manage them effectively.
Developing Coping Mechanisms
Once you've recognized your emotional triggers, it's time to develop coping mechanisms. These techniques can help you regain control over your emotions and maintain professionalism in adversity. Here are some strategies to consider:
1. Deep Breathing: When you feel a trigger rising, pause and take deep, slow breaths. This simple technique calms the nervous system, reducing the fight-or-flight response and allowing you to think more clearly.
2. Practice Mindfulness: Incorporate mindfulness exercises into your daily routine to stay present and aware of your emotions. Mindfulness helps you observe your triggers without judgment, preventing impulsive reactions.
3. Create a Buffer: Establish a mental buffer between the trigger and your response. Take a moment before reacting; something as simple as counting to three in your head can help. This pause allows you to choose a more composed and thoughtful response.
4. Seek Support: Don't hesitate to lean on a trusted colleague, mentor or coach for advice and support. Talking through your triggers with someone who understands the business environment can be incredibly beneficial.
5. Set Realistic Goals: Unrealistic expectations can fuel emotional triggers. Break down your tasks into manageable goals, celebrate achievements along the way, and be compassionate with yourself when things don't go as planned.
6. Take responsibility: If you are aware you have been triggered, own it and make a request if you need to. Naming an emotion is a helpful way to diffuse it and may be enough to prevent it from hijacking you. For example, when feeling threatened by a senior stakeholder's voice tone and manner, Kate noticed she withdrew and felt uncomfortable. She admitted feeling intimidated by her colleague's behaviour and requested they stop and reconvene later. When they did, her colleague appreciated her feedback, so not only had she effectively managed being triggered, but Kate's response resulted in both of them growing and understanding each other better.
7. Embrace Flexibility: In the business world, change is inevitable. Embrace adaptability and view challenges as opportunities for growth. A flexible mindset can diffuse potential triggers.
Conclusion
As business leaders, your ability to manage emotional triggers directly impacts your success and well-being. By understanding what triggers you and employing effective coping mechanisms, you can navigate the volatile waters of the corporate world with greater resilience and composure. Remember that overcoming emotional triggers is a continuous journey, and seeking support and guidance along the way is okay. By mastering your emotions, you ultimately pave the way for success, collaboration, and personal fulfilment in the ever-evolving business landscape.