Triggers: Fact or Fiction? Unraveling the Science of Your Emotional Responses

The Myth of the “Trigger”

It’s time for a confession. One of my previously cherished therapy concepts has turned out to be a bit of a fairy tale. The concept of the “emotional trigger” – the idea that something external can set off an automatic circuit in your brain – is not quite how our brains operate.

While it’s totally normal to use the phrase “I feel triggered,” it’s important to understand the reality behind this sensation. Brains are not simply reacting to external stimuli. The process is far more intricate. And that’s important, because it’s actually empowering. Stick with me, and I’ll tell you how at the end of the blog.

The “Trigger” Trap

We’ve all been there, right? Someone says or does something that pushes our buttons, and we feel an immediate emotional reaction. We say we’ve been “triggered,” and it feels like an automatic, uncontrollable response. But like I said, actually, this whole concept is a bit of a myth.

Before you click away in confusion, let me explain. It’s not that we don’t experience strong emotions. We absolutely do. But the idea that these emotions are simply triggered by external events? Again. No. Not the way it works.

Your Brain: The Master Predictor

Here’s how it actually works: your brain is constantly predicting and preparing for what’s going to happen next—before you reach that moment. It’s like a supercomputer running simulations of your next move based on your past experiences, your current situation, and even your body’s energy levels.

So, when something happens that seems to “trigger” you, it’s not actually a spontaneous reaction after the fact. It’s more like, before the situation unfolded your brain said, “Hey, based on how our body is feeling right now and the stories bouncing around in our head at the moment, I got you all prepared to freak out about this thing I knew was coming and you didn’t—without you even knowing it, because I have an agenda—based on past experience—for how to deal with these situations when we feel this way.”

The Power of Perspective

Now, I know this might sound a little bizarre, or even unbelievable. But trust me (well, not me, all the 21st-century science on brain function) it’s actually true, and it’s actually incredibly empowering. Because if our brains are constantly predicting our responses, that means we have the power to influence those predictions. We’re not just victims of our circumstances; we’re active participants in shaping our own emotional experiences.

Reframing Your Reactions

So, how do we harness this power? Well, it starts with understanding that–to repeat myself–our emotions aren’t just automatic reactions. They’re based on–to repeat myself–our brain’s predictions, which means we can change those predictions by changing our perspectives and past experiences.

Which means that, with practice, instead of seeing a challenging situation as a threat, we can see it as an opportunity for growth. Instead of getting caught up in negative thoughts, we can generate and focus on positive ones.

In today’s science language that process is called redeploying precision, which means changing what you’re paying attention to or changing the story you are using to make sense of a situation.

And it means, you are not a victim. It means that you have power over the way your emotional life goes.

Mastering Your Energy

Making things even better for you, the power you have to change things is not confined to changing the way you think. It can also be directed at how you engage with your body’s energy levels. It means that by learning to recognize and manage your high and low energy levels you will be able to navigate emotional moments with more ease. It means that you can learn skills like deep breathing, mindfulness practices, or even just getting up and moving around.

Building Your Emotional Superpower

By understanding how your brain works and taking proactive steps to shape your store of predictions about what is going to come next at any given moment, you can build a kind of “emotional superpower.” You can learn to regulate your emotions, navigate challenging situations with more skill, and even influence how others respond to you.

Introducing: The Feel Good Formula®

And guess what? I’ve created a program to help you do just that. It’s called The Feel Good Formula®, and it’s designed to give you the tools and techniques you need to build proactive self-control and master your emotional responses.

Through a series of guided exercises and practices, you’ll learn how to:

• Reframe your sensations: Understand and reinterpret your body’s signals.
• Manage your energy: Develop healthy ways to build, hold, and express your energy.
• Deconstruct your emotions: Break down complex feelings and choose how to respond.

The Feel Good Formula® is your roadmap to emotional empowerment. It’s about giving your brain the experiences it needs to make better choices in those crucial moments, so you can show up as the calm, confident, and in-control person you truly are.

Ready to Unlock Your Emotional Superpower?

The next time you feel “triggered,” remember that you’re not just a passive recipient of external events. You have the power to choose your response, to shape your own emotional narrative, and to live a more empowered life.