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How do you avoid emotional triggers that affect your performance?

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Emotional triggers are events, words, or situations that provoke an intense emotional reaction in you, such as anger, fear, or sadness. They can interfere with your performance at work, by affecting your focus, communication, decision-making, and relationships. However, you can learn to avoid or manage your emotional triggers, by applying some emotional intelligence skills. Here are some tips to help you.

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1 Identify your triggers

The first step to avoid emotional triggers is to recognize what they are and how they affect you. You can do this by reflecting on your past experiences, noticing patterns, and writing down the triggers and your responses. For example, you might realize that you get triggered by criticism, deadlines, or certain people. By identifying your triggers, you can prepare yourself for potential situations and plan how to cope.

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2 Manage your emotions

The second step to avoid emotional triggers is to regulate your emotions when they arise. You can do this by using some strategies, such as breathing deeply, taking a break, reframing the situation, or expressing your feelings in a constructive way. For example, if you feel angry, you might calm yourself down by counting to ten, walking away, or thinking of a positive outcome. By managing your emotions, you can prevent them from escalating and affecting your performance.

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Sandy Mora

Human and Organizational Flourishing | Emotionally Responsible Organizations | Keynote & TEDx Speaker | Positive Leadership | Antifragile Teams | CWO and Happiness Trainer | Author | Consultant
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I share a tool to help you manage your emotions when triggered and the crazy monkey in the head is hijacking your amygdala. I call it S.O.S: SENSE: Allow yourself to feel the feeling (that doesn′t mean you act upon it); allow yourself to feel and open the door to the information this emotion brings. If you don’t feel it, you don’t heal it! OBSERVE: Observe your body and the sensations you experience on the physical level. Also, observe your thoughts and your narrative. Start connecting your thoughts, feelings, and sensations. Learn about yourself, and be curious. SEPARATE: separate yourself from the emotion. Do not identify yourself with it or with the narrative, the story, or the characters. You are NOT your emotion.

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3 Communicate effectively

The third step to avoid emotional triggers is to communicate effectively with others, especially when there is a conflict or a misunderstanding. You can do this by using some skills, such as listening actively, empathizing, asking questions, or giving feedback. For example, if you feel hurt by someone's comment, you might listen to their perspective, acknowledge their feelings, clarify your intention, or suggest a solution. By communicating effectively, you can resolve issues and build trust.

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4 Learn from your triggers

The fourth step to avoid emotional triggers is to learn from your triggers and use them as opportunities for growth. You can do this by evaluating your reactions, identifying your needs, and setting goals. For example, if you feel stressed by a deadline, you might examine your time management, prioritize your tasks, and seek support. By learning from your triggers, you can improve your skills and performance.

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5 Seek help if needed

The fifth step to avoid emotional triggers is to seek help if needed, especially if your triggers are affecting your mental health or well-being. You can do this by reaching out to a trusted friend, colleague, or professional, who can offer you support, advice, or therapy. For example, if you feel depressed by a loss, you might talk to a counselor, join a support group, or practice self-care. By seeking help if needed, you can cope with your emotions and recover.

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6 Practice emotional intelligence

The sixth step to avoid emotional triggers is to practice emotional intelligence regularly, by developing your self-awareness, self-regulation, social awareness, and relationship management. You can do this by reading books, taking courses, or joining communities related to emotional intelligence. For example, you might read a book on emotional agility, take a course on conflict resolution, or join a community of emotionally intelligent leaders. By practicing emotional intelligence, you can enhance your performance and well-being.

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Sandy Mora

Human and Organizational Flourishing | Emotionally Responsible Organizations | Keynote & TEDx Speaker | Positive Leadership | Antifragile Teams | CWO and Happiness Trainer | Author | Consultant
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Knowledge doesn't necessarily translate to behavior. Emotional intelligence has a lot to do with self-knowledge and self-awareness. Doing personal work, therapy, and exercising small changes in your daily behaviors are even more critical. There is no better investment you can do as a leader than to invest in your personal and emotional growth. It can get uncomfortable, which is good; breaking old patterns and paradigms takes courage.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Kristen Brun Sharkey

Unlocking your potential with improv-infused leadership coaching, facilitation and speaking | ??? Podcast Host - Love and Leadership
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While you can't avoid triggers entirely, it's a good idea to create healthy boundaries around things like how often you check your phone, how much sleep you're getting, how much coffee you drink, etc. Certain states will make you more likely to have a stronger emotional reaction.

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How do you avoid emotional triggers that affect your performance?

1

2

3

4

5

6

7

1 Identify your triggers

2 Manage your emotions

3 Communicate effectively

4 Learn from your triggers

5 Seek help if needed

6 Practice emotional intelligence

7 Here’s what else to consider

Emotional Intelligence

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How do you avoid emotional triggers that affect your performance?

1

2

3

4

5

6

7

1 Identify your triggers

2 Manage your emotions

3 Communicate effectively

4 Learn from your triggers

5 Seek help if needed

6 Practice emotional intelligence

7 Here’s what else to consider

Emotional Intelligence

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感谢您的反馈

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