5 Strategies for Maintaining Emotional Control When You Are Triggered

One of the common issues clients often bring to therapy is struggling with emotional regulation. Being triggered, overwhelmed, or angry can make it difficult to remain in control of our emotions, and when we feel like we are losing control, it can lead to a variety of negative consequences. Here are 5 ways to stay regulated when you are triggered.

1. Take a breath

When we are feeling overwhelmed, our breathing can become shallow and rapid, which only serves to heighten our emotional state. Taking a few deep, slow breaths can help to regulate our breathing and calm us down.

2. Name your emotions

Often, simply identifying and naming our emotions can help to regulate them. When you feel yourself becoming triggered or overwhelmed, try to pause and take note of what you are feeling. Are you angry? Sad? Anxious? Once you have identified the emotion, try to acknowledge it without judgment.

3. Practice mindfulness

Mindfulness is the practice of bringing our attention to the present moment without judgment. By cultivating mindfulness, we can become more aware of our thoughts, feelings, and physical sensations, which can help us to regulate our emotions. Try practicing mindfulness by focusing on your breath, body sensations, or your surroundings.

4. Use positive self-talk

Negative self-talk can worsen our emotional state and make it difficult to regulate our emotions. On the other hand, positive self-talk can help us to feel more in control and reduce our emotional distress. When you feel yourself becoming overwhelmed, try to replace negative thoughts with positive ones. For example, you might tell yourself, "I can handle this," or "I am strong and capable."

5. Set boundaries

Setting boundaries can help us to avoid becoming triggered or overwhelmed in the first place. This might mean saying no to requests that are outside of your comfort zone, or communicating your needs and limitations to others.

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When we are struggling with our emotions, it can be helpful to seek support from a trusted friend or family member, or a licensed therapist. Talking to someone who understands and can offer guidance and support can help to reduce our emotional distress and prevent us from losing control. Remember that emotional regulation is a skill that takes practice, so be patient and kind with yourself as you learn and grow.

If you have questions about how our therapists can support you, please reach out to us and schedule a complimentary phone consultation