How can you identify and manage emotional triggers that impact your leadership?

One way leaders can recognize that they have been emotionally triggered is when they feel negative emotions such as anger, frustration, depression, etc. The next step is to start noting what situations occurred before having these feelings. This will give a clearer idea of what is causing the emotional triggers which is the first step understanding and managing emotional triggers.

For a leader, emotional triggers are dynamic and does not necessarily have to be from your team or your organization. Constant self-awareness is not possible as some emotions pass without even you noticing it. It's always best to use the responses and reactions of your colleagues as markers to identify how you are acting or you acted earlier. Use those instances to analyze your actions and please do realize that it is a slow process to overcome those triggers. Unexpected outcomes are major triggers you need to watchout for. No matter how good your plan was, sometimes expecting the unexpected helps you maintain a cool head in dire situations.

Step 1: Identify Common Triggers: List out situations where you've felt strong emotions, especially negative ones like anger, frustration, or anxiety. Write down what happened right before you got triggered. (The stimulus) Step 2: Notice Patterns: Identify any recurring themes or situations. Understanding these patterns will help you collect the data on the root issues your brain is reacting to. Step 3: Find & Process The Root: Dig deeper & go back to the first person, situation or circumstance that made you feel this way. Create a story that 1. releases the emotion & 2. reframes with what you needed then. This vents the emotional charge & creates closure in your mind. Over time, you'll RESPOND instead of REACT.

Be aware of your thoughts and their predictions. Your brain makes predictions based on your experiences. Some of those experiences carry emotional baggage. So when you experience one of those triggering moments, your brain sources that experience and its subsequent emotional reaction.

Step 1: Pause & Reflect: In your head, count back from 5 to 1... 5,4,3,2,1. This pause resets your initial primal reaction & brings it into your conscious mind so you can make a change & learn to respond. Step 2: Quick Primal Reset: When you get to 1, repeat these 3 phrases in your mind: "I'm not dying right now." "Nothing is killing me right now." "I Am Safe." This breaks the animal reaction in your brain & connects you to your higher brain functions so you can RESPOND instead of REACT. Step 3: Reframe The Situation: This is not about me. How can I listen? How can I help? What can we learn from this? Shifting from reaction to response: from victim mindset to growth mindset. Making you a better person & building a stronger team.

As a seasoned leader, facing triggers is about more than just reacting, it's about choosing how to respond wisely. Picture it as painting a picture where each decision adds color to your leadership style. Use your skills, like listening and problem-solving, and tactics such as setting boundaries or asking for help. It's not just about fixing problems; it's about creating a masterpiece of values and goals through thoughtful responses.

As a leader, lifelong learning is essential thus in order to identify and manage emotional triggers, leaders should incorporate emotional intelligence as a skill set. Having this skillset allows the leader to have both self awareness and self management. Aside from that the organization benefits as emotional intelligent leaders have positive outcomes reflected in culture, performance, and communication.

Step 1: Reflect: After finding a trigger, look at how you handled the situation. What went well & what could have been improved? This helps you assess your growth from one trigger moment to the next, until you're less reactive & more responsive. Step 2: Do Better: It's not about being triggered, it's what you do with it. When you are personally responsible, and do the inner work to find, process and release the button being pushed, you'll do better next time. Step 3: Keep Growing: Small changes over time lead to big results. By being conscious and making small changes, you'll build positive momentum.

It's best to keep in mind that we all started somewhere before becoming a leader. It's time to use those experiences when you can bring a positive change for your team. Consider every obstacle as an opportunity for improvement. Remember, on your path to success, your battle is with time and your team members are your allies. Harmony in the work place is the ultimate achievement and that is something you cannot do alone. Always consult and discuss for any changes that bring a high impact over progress.

Take a moment to REFLECT on the situations that cause you to become emotionally imbalanced. It's essential to be honest with yourself to move forward. Once you have identified your triggers, CREATE a plan to manage them. This could be anything from deep breathing exercises to journaling, taking a break, listening to music, etc. Next, practice SELF-COMPASSION. Showing yourself kindness and understanding can help you stay calm and level-headed when faced with a challenging situation. Lastly, REFRAME your thinking. When faced with a trigger, take a moment to adjust your perspective and look at the problem from a different angle.