Let’s Get Real About Emotional Triggers – The Healing Journey

Have you ever felt a sudden wave of uncomfortable emotions triggered by certain situations, behaviors, people, sounds, images, or even words? These intense feelings often trace back to unresolved emotions born from experiences like criticism, rejection, fear, judgment, humiliation, or trauma. Such emotions quietly settle in your subconscious, only revealing themselves when something in the present echoes moments from your past — often childhood memories. It’s natural to find yourself reacting strongly to small doubts, lingering on guilt, or feeling a sense of distrust.

These are emotional triggers — your mind’s way of protecting you from perceived danger, even when you’re no longer in harm’s way.

As per researchers, people breakdown when they encounter something that reminds them of their past – emotions that were deeply buried in their subconscious, and it takes years to heal from that traumatic experience. It could be a bad touch from stranger, being ignored by parents, mistreated by partner, witnessed losing a loved one or survival from an abuse.

These emotions can feel overwhelming, often surfacing as outbursts, anger, or anxiety. They may lead to impulsive reactions, create distance in relationships, and stir self-doubt — quietly holding back your personal growth. When left unaddressed, they can cloud your judgment, fuel negative thoughts, and make it harder to connect with your true self.

I remember traveling by train to a different city about six years ago. The neighboring seat was occupied by an elderly person, around 60 years old – who tried to touch me inappropriately at around 3 o’clock at night. I panicked and felt scared, but I couldn’t scream. While I may have mentally buried the incident, my body still holds onto it. To this day, I feel insecure when someone touches me — whether it’s holding hands, a hand on my shoulder, or even minor physical. The experience has seeped deep into my subconscious, making it take a little longer to release these emotions and heal from them.

It’s completely okay if healing those unseen wounds takes time. However, holding onto something that happened in the past can make you a slave to your emotions.

To truly experience the joy of life, it’s essential to break free from the cage that constantly reminds you of your trauma.

If you feel like your current relationship is being affected by those past experiences, don’t hesitate to express what you’ve been through and how certain situations trigger those emotions. But remember, open up only to someone you trust — someone who genuinely cares about you, wants to make things right, and supports you in overcoming those triggers.

Here are a few techniques I followed that gradually healed my soul — and I truly believe they can help yours too.

1. Identify Your Triggers

Ask yourself these questions – What situations make me feel most uncomfortable? Why do I feel that way? Is this a recurring pattern? What happened just before I felt this way? What thoughts crossed my mind? Is this emotion tied to past experiences? Why does this situation affect me deeply? How do I usually react?

Pay attention to such situations that evoke intense emotions like anger, sadness, frightened, or anxiety. Understanding the root cause can empowers you to respond consciously, fostering emotional balance and resilience.

Start Journaling

Journaling is one of the best ways to analyze and manage emotional triggers as it encourages self-reflection and emotional clarity. Write down your triggers – When they happen?  What was the situation? What words or situations trigger the emotions? What emotions arise?

Writing down thoughts creates a safe space to express feelings without judgment; it helps track emotional responses over time, giving insights into behavior and thought patterns. Journaling reduces mental clutter and promotes mindfulness, empowering individuals to gain control over their reactions, leading to healthier emotional management and personal growth.

Seek Help from Trusted Friend

A childhood friend or someone who has been with you in all phase of life and can listens to you without judgment helps release bottled-up feelings, easing the emotional burden. A trusted friend or partner not only provides emotional support but also share their perspective to deal with it, they can help you view situations from a different angle.

Sharing vulnerabilities with your close ones strengthens connections, making it easier to navigate difficult emotions. Open communication with friends promotes healing; reduce the feeling of isolation, provide comfort and validations of your emotions.

Share your story and how you’re navigating the healing journey — your experiences might inspire others to embrace those approaches and take steps toward breaking free from their suffering.