How to CATCH Your TRIGGER Before It Catches You
We’ve all been there. You know that moment when something or someone says that thing, or a situation spirals just so…..and you’re triggered. You’re flooded with anger. Your chest tightens, your pulse spikes and before you even realize it, you’ve reacted. The words or actions are already out and we often later wish that we could take what we said or did back. It happens to all of us.
But here’s the truth: anger itself isn’t the problem nor is it the enemy……it’s what we do with it that matters. Anger is simply information. It’s our nervous system’s way of signaling, “Something or someone feels unsafe, unfair or out of alignment.”
The real skill and power, which can be challenging for many of us, lies in learning to catch the emotional triggers in real time, before they catch you and hijack your behavior. As a life coach in NYC, I help clients turn these fiery moments into opportunities for self-awareness, emotional intelligence, growth, and calm self-leadership (self-mastery).
What’s Really BEHIND a TRIGGER?
An emotional trigger isn’t just what’s happening right now---it’s often what’s been stored deep inside your subconscious. It is a moment that activates an old belief, wound or unmet need. Usually, the root runs deeper. That sharp comment, that delay, that sense of being dismissed; it touches something old; a memory, a wound, a belief about safety, love or respect.
That’s why the reaction feels so big. It’s not just this moment. It’s every moment like it that came before. Triggers connect to your past experiences. They get wired into our subconscious mind through repetition, emotion and meaning.
That’s why as a MIND REDESIGN expert, I often combine hypnosis with mindset coaching to help clients rewire those patterns, not by suppressing emotion, but by teaching the mind to respond differently.
The SCIENCE Behind “CATCHING” A TRIGGER
When you’re triggered, your brain’s amygdala (part of your limbic system or emotional system) fires off an alarm. In that instant, logic and empathy take a back seat while your body floods with adrenaline. This is why self-regulation has to happen in the body first.
Your reptilian (primitive) system comes online first, then your limbic (emotional) system then finally, your prefrontal cortex or logical, higher functioning part of the brain comes online. Your prefrontal cortex helps you to think clearly and less impulsively.
Before you can think clearly, you must calm and learn how to regulate your nervous system.
Here’s how:
1)PAUSE & NOTICE
The moment you feel that inner heat rise…………pause. Even a 3-second gap between impulse and action creates space for choice.
2)BREATHE & GROUND
Take a slow and long exhale, feel your feet, unclench your jaw, which holds a lot of tension. This signals safety to the brain and brings tour prefrontal cortex (the logical, wise part of the brain) back online.
3)NAME the EMOTION
Say to yourself, “I’m feeling angry, “ or “I’m feeling disrespected.” Labeling emotion reduces its intensity by engaging language centers in the brain.
4)ASK, What’s this Really About?
Behind every trigger is a story---often an unmet need for respect, love or control. Curiosity turns anger into insight.
5)CHOOSE your Response INTENTIONALLY
Once you’ve regulated, you can decide how to respond (instead of reacting) in alignment with your values rather than react from old, ‘unhelpful’ programming.
REPROGRAMMING the MIND with HYPNOSIS & MINDSET COACHING
If your triggers feel automatic---like your reactions happen to you---it’s because they’re stored in the subconscious (under conscious awareness). This is where hypnosis and mindset coaching can be incredibly powerful.
A skilled hypnotist (hypnotherapist) can guide you into a deeply relaxed stat where your subconscious becomes more receptive to positive suggestions and new patterns. From there, we can replace old emotional programs with new beliefs, healthier coping strategies, and empowering perspectives.
Think of it as “upgrading” your emotional software. You’re not erasing your past; you’re rewriting how your mind interprets and responds to it.
The POWER of EMOTIONAL MASTERY
Emotional regulation doesn’t mean your never feel anger or sadness again. It means you beco, me the conscious observer of your emotions, not their victim.
When you can catch a trigger, breathe through it and respond intentionally---that’s emotional freedom. That’s leadership.
As a mindset coach and life coach in NYC, I coach and teach clients to move from reactive to responsive, from stressed to self-led (self-mastery). It’s not about perfection---it’s about awareness, practice and self-compassion.
Because the truth is, emotional mastery isn’t about controlling your feelings.
It’s about remembering that you are in control of how you respond.
SCHEDULE a free CLARITY & BREAKTHROUGH call: SIGN UP@ www.gigiarnaud.com
if you’re ready to break free from emotional triggers and create a calmer, more empowered mindset, working with a certified life coach and mind redesign expert and hypnotist can help you transform not just how you think but how you feel and respond every day.
With smiles & love,
Dr Gigi