5 Simple Ways to Build Self-Awareness and Manage Stress at Work
- Jenn DeWall
- Apr 1
- 3 min read
Triggers Are the Worst—But You Can Outsmart Them
You’re having a great day, feeling good, crossing things off your list—then bam. An email lands in your inbox with that tone. Or someone talks over you in a meeting. Or you see something that reminds you of a past failure. Suddenly, your mood shifts, your chest tightens, and you’re ready to either lash out or shut down.
Welcome to being triggered.
Triggers are emotional landmines—external events, words, or even thoughts that cause a big internal reaction. They can knock us off track, hijack our logic, and leave us feeling drained, frustrated, burned out, or like we’re overreacting. But here’s the truth: you’re not overreacting. You’re having a human response. EVERYONE has them!
And if you’re in a leadership role? Your ability to recognize and manage triggers isn’t just for your well-being—it sets the tone for your whole team. Emotional Intelligence is essential for success as a leader.
So how do you stop letting triggers run the show?
1. Pause and Name the Reaction
That sudden flood of emotion? That’s your clue. Maybe it’s frustration after being interrupted. Maybe it’s anxiety after being asked to present. Name it. “I’m feeling overwhelmed.” “I’m irritated.” Just naming the emotion starts to dial it down.
💡 Example: You’re CC’d on a client complaint email. Before spiraling into panic, pause and say, “I feel anxious because I’m afraid I messed up.” That helps shift you from reaction to reflection.
2. Spot the Patterns
Triggers tend to repeat themselves. Start a simple “Trigger Tracker” in your phone. Note moments when you feel your energy or mood shift fast—and what was happening around you. Over time, patterns emerge.
💡 Example: You notice you always feel drained after meetings with a certain colleague. Maybe it’s their tone or tendency to dismiss ideas. That’s useful info!
3. Listen to Your Body
Your body reacts before your brain does. Tight shoulders, shallow breathing, stomach knots—these are signs you’re being triggered. Learn your early warning signs so you can regulate sooner.
💡 Example: Before a high-stakes meeting, your jaw is clenched and your chest is tight. That’s your cue to breathe deeply, roll your shoulders, or even take a short walk to reset.
4. Get Curious Instead of Critical
When you get triggered, don’t beat yourself up. Instead, ask:
“What past experience does this remind me of?”
“What fear is showing up right now?”
“What story am I telling myself?”
Often, triggers are tied to fears—like not being good enough, being judged, or feeling powerless.
💡 Example: Your boss gives feedback and you instantly feel defensive. Dig deeper: “This reminds me of when I used to feel criticized as a kid.” Now you have insight, not just reaction. This awareness can now help you better manage your reactions to future situations like this.
5. Use Healthy Outlets to Process
Triggers lose power when you talk about them. Whether it’s a coach, therapist, mentor, or trusted friend—processing out loud helps you sort facts from feelings.
💡 Example: After a rough meeting, venting for 5 minutes with a supportive colleague can help you reset and move forward, rather than stewing in frustration all day.
Why This Matters—Especially at Work
Managing your triggers helps you:
Stay composed under pressure
Communicate more clearly
Build trust and psychological safety
Model emotional intelligence for your team
Avoid burnout and emotional exhaustion
It’s not about being perfect. It’s about being consistent. When people know what version of you is showing up—even in tough moments—they trust you more. And trust is the currency of leadership.
Want to help your team stop spiraling and start thriving? Stress, burnout, and emotional reactivity are workplace problems—and they’re solvable. When people understand their triggers, they lead with confidence, communicate more effectively, and create healthier teams.
If you're looking for a speaker who brings energy, humor, and real-life tools to help people manage stress, beat burnout, boost emotional intelligence, and build confidence, let’s talk.
Book me to speak at your next conference, leadership event, association meeting, or company offsite. Let’s help your people feel better, lead better, and live better.
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