March 18, 2025 • 17 mins
We explore the science of emotional triggers and how reframing these powerful psychological responses can transform our wellbeing and relationships. Triggers aren't character flaws but learned protective mechanisms that can be harnessed as valuable messengers about our unmet needs and deepest values.
• Emotional triggers activate our brain's threat-response system, bypassing rational thinking
• Unmanaged triggers impact our professional relationships, intimate connections, and personal growth
• Reframing begins with creating space between the trigger and our response
• The STOP method (Stop, Take a breath, Observe, Proceed) interrupts automatic reactions
• Multiple perspectives tool helps generate different interpretations of triggering situations
• Daily integration happens through small moments of practice in everyday situations
• Success stories demonstrate how reframing transforms real-life relationships
Visit our website at www.kore-fit.com and follow us on Instagram at kore fitness AZ. If you enjoyed today's episode, please share it with friends and consider donating at the link provided in the description to support the Kore Kast.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome back to Kore Kast,where we explore the depths of
personal growth and emotionalintelligence.
I'm your host, chris, and todaywe're diving into a topic that
touches all of us emotionaltriggers and how we can
transform our relationship withthem through the power of
(01:12):
reframing.
You know those moments whensomething happens and you feel
an instant surge of emotion,maybe anger, anxiety or sadness.
That's what we call anemotional trigger, and
understanding these reactions iscrucial for our well-being and
personal growth.
These triggers aren't justinconvenient emotional responses
.
They're actually valuablemessengers that can teach us
(01:35):
about ourselves and our needs.
Whether it's a comment from acolleague that ruins your day, a
particular tone of voice thatsets you on edge, or a situation
that consistently makes youfeel small, we all have these
trigger points.
Today, we'll explore not justwhat triggers are, but how we
can shift our perspective onthem to create more empowering
(01:56):
responses in our lives.
Emotional triggers are deeplyrooted psychological responses
that form through our lifeexperiences, particularly during
our formative years.
Think of them as emotionalhotspots specific situations,
words or actions that instantlyactivate our nervous system and
provoke an intense emotionalreaction.
These triggers often connect topast experiences where we felt
(02:20):
threatened, unsafe oremotionally overwhelmed.
We felt threatened, unsafe oremotionally overwhelmed.
When we encounter a trigger,our body launches into a complex
cascade of physiologicalresponses.
Our amygdala, the brain'semotional command center,
signals danger, flooding oursystem with stress hormones like
cortisol and adrenaline, ourheart rate increases, muscles
(02:42):
tense and breathing becomesshallow.
This is our body's ancientsurvival mechanism, preparing us
for fight, flight or freeze.
These physiological changeshappen in a fraction of a second
, often before our consciousmind has time to process what's
happening.
That's why triggered responsescan feel so overwhelming and
automatic, because they quiteliterally bypass our rational
(03:05):
thinking brain.
The development of thesetriggers is fascinating and
deeply personal.
They can form from directtraumatic experiences, but also
from subtle, repeated patternsin our relationships or
environment.
Maybe you had a parent whowithdrew affection when you made
mistakes, leading to a triggeraround perceived failure.
Or perhaps you experiencedsocial rejection in school,
(03:27):
creating a trigger around groupsituations.
Understanding the sciencebehind triggers helps us
recognize that these responsesaren't character flaws or
weaknesses.
They're learned protectivemechanisms.
Our brain created thesepatterns to keep us safe, even
if they no longer serve us inour current reality.
Think of it like anoversensitive home security
system that goes off at theslightest movement.
(03:49):
It's trying to protect us, butits sensitivity setting needs
recalibration.
These emotional triggers canmanifest in countless ways.
Some people might experienceintense anxiety when faced with
criticism, while others mightfeel rage when they perceive
disrespect.
The trigger itself isn't theemotion.
It's the catalyst that sets offthis complex chain reaction of
(04:12):
physiological and emotionalresponses.
When we leave our emotionaltriggers unexamined and
unmanaged, they can createripple effects throughout every
aspect of our lives, often inways we don't immediately
recognize.
Let's paint a picture of howthis typically plays out in
everyday situations.
Imagine you're in a teammeeting at work and a colleague
(04:33):
interrupts you mid-sentence.
If being interrupted is one ofyour triggers, you might
suddenly feel your chest tighten, your face flush and anger
surge through your body.
Instead of staying engaged inthe discussion, you might
withdraw completely or respondwith disproportionate hostility.
Over time, this pattern candamage professional
(04:55):
relationships, limit careeropportunities and create a
reputation that doesn't trulyreflect who you are.
In our personal relationships,unmanaged triggers can create
deep wounds and recurringconflicts.
Perhaps your partner's tone ofvoice reminds you of a critical
parent and you automaticallyshut down or become defensive.
What could have been a simpleconversation about household
(05:17):
chores transforms into anemotional standoff, leaving both
parties feeling misunderstoodand hurt.
The impact on personal growthcan be equally profound.
Unexamined triggers often leadus to avoid situations that
could help us evolve.
Maybe you decline speakingopportunities because you're
triggered by public attention,or you resist feedback that
(05:39):
could help you improve, becausecriticism triggers feelings of
inadequacy.
These triggers show up inseemingly mundane moments too
the way we react when someone'slate to meet us, how we respond
to a change in plans, or ourbehavior in heavy traffic.
These daily situations canactivate our triggers and create
unnecessary stress and conflict.
(06:00):
Consider how unmanaged triggersaffect our parenting.
We might overreact to ourchildren's normal behaviors
because they trigger our ownunresolved childhood experiences
.
A child's defiance, messinessor emotional outbursts can
activate our triggers, leadingus to respond from a place of
past hurt rather than presentawareness.
(06:21):
The financial impact ofunmanaged triggers often goes
unnoticed Stress shopping whenwe feel triggered, making
impulsive career decisions intriggered states or avoiding
necessary financialconversations because they
trigger anxiety about securitythese responses can
significantly impact ourfinancial well-being.
Perhaps most insidiously.
(06:43):
Unmanaged triggers can create aself-fulfilling prophecy.
If we're triggered by perceivedrejection, we might
unconsciously behave in waysthat push people away, thereby
confirming our fears andstrengthening the triggers hold
on us.
The cumulative effect of livingwith unmanaged triggers is like
carrying an invisible weight.
It drains our energy, strainsour relationships and keeps us
(07:08):
stuck in reactive patterns thatprevent us from experiencing
life fully and authentically.
Now that we understand theimpact of unmanaged triggers,
let's explore the transformativepower of reframing.
Reframing isn't aboutsuppressing or ignoring our
emotional responses.
It's about changing the lensthrough which we view them.
Think of it as learning a newlanguage, the language of
(07:30):
emotional awareness andconscious response.
The first step in reframing isto create space between the
trigger and our response.
When we feel that familiarsurge of emotion, we can pause
and acknowledge it withoutimmediately acting on it.
This pause becomes our windowof opportunity for change.
To begin the reframing process,we need to become curious
(07:52):
investigators of our ownemotional responses.
Start by simply noticing, whenyou feel triggered, what
physical sensations arise inyour body, what immediate
thoughts flood your mind, what'syour automatic reaction.
Document these observationswithout judgment, as if you're
gathering data for importantresearch.
(08:13):
Next, we examine the storywe're telling ourselves about
the triggering situation.
Most triggers are connected toan interpretation, a meaning
we've assigned to an event orbehavior.
For instance, if someone'ssilence triggers anxiety, we
might be telling ourselvesthey're angry with me or I've
done something wrong.
Identifying these underlyingnarratives is crucial for
(08:35):
reframing.
Once we've identified ourtrigger story, we can begin to
question its validity.
Is this the only possibleinterpretation?
What other explanations mightexist?
This isn't about invalidatingour feelings, but about
expanding our perspective toinclude other possibilities.
Consider your triggers asmessengers rather than enemies.
(08:57):
They're often pointing to unmetneeds, unhealed wounds or
values that matter deeply to us.
When we approach them with thismindset, we can ask what is
this trigger trying to tell me?
With this mindset, we can askwhat is this trigger trying to
tell me?
What need or value is itprotecting?
The practical work of reframinginvolves creating new neural
pathways through consciouspractice.
(09:18):
When you notice a triggerarising, pause and take three
deep breaths.
This simple act activates yourparasympathetic nervous system
and creates the mental spaceneeded for reframing.
Then challenge yourself togenerate alternative
interpretations.
If a colleague's constructivefeedback triggers defensiveness,
instead of thinking they'reattacking me, try they're
(09:42):
investing in my growth or thisis an opportunity to improve.
Write down these alternativeperspectives and practice
viewing situations through thesenew lenses.
Remember that reframing is notabout positive thinking or
denial of genuine concerns.
It's about developing a morenuanced and flexible
relationship with our emotionalresponses.
Some triggers might be pointingto boundaries we need to set or
(10:06):
changes we need to make.
The key is responding from aplace of conscious choice rather
than automatic reaction.
Start small with this process.
Choose one common trigger andpractice reframing it for a week
.
Notice how differentinterpretations lead to
different emotional responsesand behavioral choices.
(10:26):
As you become more skilled atreframing one trigger, gradually
expand your practice to others,and remember this isn your
practice to others.
And remember this isn't aboutachieving perfection.
There will be times whentriggers catch us off guard, and
that's okay.
The goal is progress, notperfection.
Each attempt at reframingstrengthens our capacity for
emotional flexibility andconscious response.
(10:49):
Let's dive into some practicaltools you can start using today
to reframe your emotionalresponses.
One powerful technique is theSTOP method.
Stop, take a breath, observeand proceed when you feel
triggered.
Pause whatever you're doing,take a deep, conscious breath,
observe what's happening in yourbody and mind.
Then proceed with intentionrather than reaction.
(11:11):
Mindfulness is another crucialtool in our reframing toolkit.
Start with a simple body scanpractice.
Spend just five minutes eachday moving your attention from
your toes to the top of yourhead, noticing any tension or
emotional energy stored in yourbody.
This awareness helps you catchtriggers before they escalate.
This awareness helps you catchtriggers before they escalate.
(11:35):
The ABC technique from cognitivebehavioral therapy is
particularly effective.
A stands for activating eventwhat triggered you.
B is for beliefs what thoughtsautomatically came up.
C represents consequences howyou felt and acted as a result.
By writing these down, you canstart identifying patterns and
creating new response pathways.
Another practical exercise isthe multiple perspectives tool.
(11:58):
When triggered, challengeyourself to generate at least
three different interpretationsof the situation.
For example, if someone cancelsplans last minute, instead of
immediately feeling rejected,consider they might be
overwhelmed dealing with anemergency or simply managing
their energy levels.
(12:19):
Emotional labeling is a powerfulreframing technique.
Practice expanding youremotional vocabulary beyond
basic terms like angry or sad.
Are you actually feelingdisappointed, frustrated or
perhaps vulnerable?
This precision helps yourespond more appropriately to
your emotional experiences.
(12:40):
The future self-perspective canhelp create emotional distance
from triggers.
Ask yourself how will I viewthis situation a week from now,
a month, a year?
This temporal reframing oftenreveals that what feels
overwhelming in the moment maynot be as significant as it
seems.
Create a personal triggertoolkit by writing down your
(13:01):
most effective reframingstatements.
When criticism triggersdefensiveness, your go-to
reframe might be feedback isinformation, not an attack.
Keep these statements readilyavailable on your phone or in a
notebook.
The compassion flip is anothervaluable technique.
When triggered, practiceextending the same understanding
to yourself or others that youwould offer a good friend.
(13:24):
This shift from judgment tocompassion often naturally leads
to more balanced perspectives.
Anchoring is a powerfulphysical technique for emotional
regulation.
Choose a simple physical actionlike pressing your thumb and
forefinger together, and pair itwith a calm, centered state
through regular practice.
Eventually, this anchor canhelp you return to balance when
(13:46):
triggered.
Remember to celebrate smallwins in your reframing practice.
Each time you successfullypause and choose a new response,
you're rewiring neural pathwaysand building emotional
resilience.
Keep a log of these victories,no matter how small they might
seem.
Now that we've explored thesepowerful tools, let's talk about
integrating them seamlesslyinto your daily life.
(14:08):
The key is to start small andbuild consistently.
Think of it like learning a newlanguage.
At first you'll need toconsciously translate each word,
but eventually it becomesnatural and automatic.
One success story comes fromSarah, who used to get triggered
every time her colleagueinterrupted her in meetings.
Instead of feeling angry andshutting down, she began using
(14:30):
the multiple perspectives tool.
She realized her colleagues'interruptions often came from
enthusiasm about the topic, notdisrespect.
This simple reframe transformedtheir working relationship and
actually led to morecollaborative projects.
Consider James, who wouldbecome defensive whenever his
(14:51):
partner provided feedback abouthousehold chores.
By implementing the compassionflip, he started viewing these
conversations as expressions ofcare for their shared space
rather than personal attacks.
This shift not only improvedtheir relationship, but also
reduced his stress levelsignificantly.
The beauty of trigger reframingis that each successful
experience builds upon the last.
Maya, an entrepreneur used topanic whenever a client
(15:13):
requested changes to her work.
By applying the future selfperspective, she began seeing
revision requests asopportunities to exceed
expectations rather than threatsto her competence.
Her business has thrived sincemaking this mental shift.
Remember, integration happens inreal time, during everyday
moments.
When you're stuck in traffic,use it as an opportunity to
(15:37):
practice your stop method Whilewaiting in line at the grocery
store, do a quick body scan.
These small moments of practiceadd up to significant changes
in how you respond to life'schallenges.
As we wrap up today's episode,remember that reframing your
emotional triggers isn't aboutsuppressing your feelings or
(15:57):
pretending they don't exist.
It's about creating spacebetween the trigger and your
response, allowing you to choosea more empowering perspective.
The tools we've discussed today, from the multiple perspectives
approach to the compassion flip, are your starting point for
this transformative journey.
Begin with just one techniquethis week Notice your triggers,
(16:18):
pause and experiment withviewing the situation through a
different lens.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
(16:40):
with your friends and family and, if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the kore kast every
week, packed with valuableinsights and expert advice For
(17:01):
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
k ore-fit.
com and follow us on Instagramat kore fitness AZ.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is CKris Harris signingoff from the Kore Kast and I'll
see you next week.
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome back to Kore Kast,where we explore the depths of
personal growth and emotionalintelligence.
I'm your host, chris, and todaywe're diving into a topic that
touches all of us emotionaltriggers and how we can
transform our relationship withthem through the power of
(01:12):
reframing.
You know those moments whensomething happens and you feel
an instant surge of emotion,maybe anger, anxiety or sadness.
That's what we call anemotional trigger, and
understanding these reactions iscrucial for our well-being and
personal growth.
These triggers aren't justinconvenient emotional responses
.
They're actually valuablemessengers that can teach us
(01:35):
about ourselves and our needs.
Whether it's a comment from acolleague that ruins your day, a
particular tone of voice thatsets you on edge, or a situation
that consistently makes youfeel small, we all have these
trigger points.
Today, we'll explore not justwhat triggers are, but how we
can shift our perspective onthem to create more empowering
(01:56):
responses in our lives.
Emotional triggers are deeplyrooted psychological responses
that form through our lifeexperiences, particularly during
our formative years.
Think of them as emotionalhotspots specific situations,
words or actions that instantlyactivate our nervous system and
provoke an intense emotionalreaction.
These triggers often connect topast experiences where we felt
(02:20):
threatened, unsafe oremotionally overwhelmed.
We felt threatened, unsafe oremotionally overwhelmed.
When we encounter a trigger,our body launches into a complex
cascade of physiologicalresponses.
Our amygdala, the brain'semotional command center,
signals danger, flooding oursystem with stress hormones like
cortisol and adrenaline, ourheart rate increases, muscles
(02:42):
tense and breathing becomesshallow.
This is our body's ancientsurvival mechanism, preparing us
for fight, flight or freeze.
These physiological changeshappen in a fraction of a second
, often before our consciousmind has time to process what's
happening.
That's why triggered responsescan feel so overwhelming and
automatic, because they quiteliterally bypass our rational
(03:05):
thinking brain.
The development of thesetriggers is fascinating and
deeply personal.
They can form from directtraumatic experiences, but also
from subtle, repeated patternsin our relationships or
environment.
Maybe you had a parent whowithdrew affection when you made
mistakes, leading to a triggeraround perceived failure.
Or perhaps you experiencedsocial rejection in school,
(03:27):
creating a trigger around groupsituations.
Understanding the sciencebehind triggers helps us
recognize that these responsesaren't character flaws or
weaknesses.
They're learned protectivemechanisms.
Our brain created thesepatterns to keep us safe, even
if they no longer serve us inour current reality.
Think of it like anoversensitive home security
system that goes off at theslightest movement.
(03:49):
It's trying to protect us, butits sensitivity setting needs
recalibration.
These emotional triggers canmanifest in countless ways.
Some people might experienceintense anxiety when faced with
criticism, while others mightfeel rage when they perceive
disrespect.
The trigger itself isn't theemotion.
It's the catalyst that sets offthis complex chain reaction of
(04:12):
physiological and emotionalresponses.
When we leave our emotionaltriggers unexamined and
unmanaged, they can createripple effects throughout every
aspect of our lives, often inways we don't immediately
recognize.
Let's paint a picture of howthis typically plays out in
everyday situations.
Imagine you're in a teammeeting at work and a colleague
(04:33):
interrupts you mid-sentence.
If being interrupted is one ofyour triggers, you might
suddenly feel your chest tighten, your face flush and anger
surge through your body.
Instead of staying engaged inthe discussion, you might
withdraw completely or respondwith disproportionate hostility.
Over time, this pattern candamage professional
(04:55):
relationships, limit careeropportunities and create a
reputation that doesn't trulyreflect who you are.
In our personal relationships,unmanaged triggers can create
deep wounds and recurringconflicts.
Perhaps your partner's tone ofvoice reminds you of a critical
parent and you automaticallyshut down or become defensive.
What could have been a simpleconversation about household
(05:17):
chores transforms into anemotional standoff, leaving both
parties feeling misunderstoodand hurt.
The impact on personal growthcan be equally profound.
Unexamined triggers often leadus to avoid situations that
could help us evolve.
Maybe you decline speakingopportunities because you're
triggered by public attention,or you resist feedback that
(05:39):
could help you improve, becausecriticism triggers feelings of
inadequacy.
These triggers show up inseemingly mundane moments too
the way we react when someone'slate to meet us, how we respond
to a change in plans, or ourbehavior in heavy traffic.
These daily situations canactivate our triggers and create
unnecessary stress and conflict.
(06:00):
Consider how unmanaged triggersaffect our parenting.
We might overreact to ourchildren's normal behaviors
because they trigger our ownunresolved childhood experiences
.
A child's defiance, messinessor emotional outbursts can
activate our triggers, leadingus to respond from a place of
past hurt rather than presentawareness.
(06:21):
The financial impact ofunmanaged triggers often goes
unnoticed Stress shopping whenwe feel triggered, making
impulsive career decisions intriggered states or avoiding
necessary financialconversations because they
trigger anxiety about securitythese responses can
significantly impact ourfinancial well-being.
Perhaps most insidiously.
(06:43):
Unmanaged triggers can create aself-fulfilling prophecy.
If we're triggered by perceivedrejection, we might
unconsciously behave in waysthat push people away, thereby
confirming our fears andstrengthening the triggers hold
on us.
The cumulative effect of livingwith unmanaged triggers is like
carrying an invisible weight.
It drains our energy, strainsour relationships and keeps us
(07:08):
stuck in reactive patterns thatprevent us from experiencing
life fully and authentically.
Now that we understand theimpact of unmanaged triggers,
let's explore the transformativepower of reframing.
Reframing isn't aboutsuppressing or ignoring our
emotional responses.
It's about changing the lensthrough which we view them.
Think of it as learning a newlanguage, the language of
(07:30):
emotional awareness andconscious response.
The first step in reframing isto create space between the
trigger and our response.
When we feel that familiarsurge of emotion, we can pause
and acknowledge it withoutimmediately acting on it.
This pause becomes our windowof opportunity for change.
To begin the reframing process,we need to become curious
(07:52):
investigators of our ownemotional responses.
Start by simply noticing, whenyou feel triggered, what
physical sensations arise inyour body, what immediate
thoughts flood your mind, what'syour automatic reaction.
Document these observationswithout judgment, as if you're
gathering data for importantresearch.
(08:13):
Next, we examine the storywe're telling ourselves about
the triggering situation.
Most triggers are connected toan interpretation, a meaning
we've assigned to an event orbehavior.
For instance, if someone'ssilence triggers anxiety, we
might be telling ourselvesthey're angry with me or I've
done something wrong.
Identifying these underlyingnarratives is crucial for
(08:35):
reframing.
Once we've identified ourtrigger story, we can begin to
question its validity.
Is this the only possibleinterpretation?
What other explanations mightexist?
This isn't about invalidatingour feelings, but about
expanding our perspective toinclude other possibilities.
Consider your triggers asmessengers rather than enemies.
(08:57):
They're often pointing to unmetneeds, unhealed wounds or
values that matter deeply to us.
When we approach them with thismindset, we can ask what is
this trigger trying to tell me?
With this mindset, we can askwhat is this trigger trying to
tell me?
What need or value is itprotecting?
The practical work of reframinginvolves creating new neural
pathways through consciouspractice.
(09:18):
When you notice a triggerarising, pause and take three
deep breaths.
This simple act activates yourparasympathetic nervous system
and creates the mental spaceneeded for reframing.
Then challenge yourself togenerate alternative
interpretations.
If a colleague's constructivefeedback triggers defensiveness,
instead of thinking they'reattacking me, try they're
(09:42):
investing in my growth or thisis an opportunity to improve.
Write down these alternativeperspectives and practice
viewing situations through thesenew lenses.
Remember that reframing is notabout positive thinking or
denial of genuine concerns.
It's about developing a morenuanced and flexible
relationship with our emotionalresponses.
Some triggers might be pointingto boundaries we need to set or
(10:06):
changes we need to make.
The key is responding from aplace of conscious choice rather
than automatic reaction.
Start small with this process.
Choose one common trigger andpractice reframing it for a week
.
Notice how differentinterpretations lead to
different emotional responsesand behavioral choices.
(10:26):
As you become more skilled atreframing one trigger, gradually
expand your practice to others,and remember this isn your
practice to others.
And remember this isn't aboutachieving perfection.
There will be times whentriggers catch us off guard, and
that's okay.
The goal is progress, notperfection.
Each attempt at reframingstrengthens our capacity for
emotional flexibility andconscious response.
(10:49):
Let's dive into some practicaltools you can start using today
to reframe your emotionalresponses.
One powerful technique is theSTOP method.
Stop, take a breath, observeand proceed when you feel
triggered.
Pause whatever you're doing,take a deep, conscious breath,
observe what's happening in yourbody and mind.
Then proceed with intentionrather than reaction.
(11:11):
Mindfulness is another crucialtool in our reframing toolkit.
Start with a simple body scanpractice.
Spend just five minutes eachday moving your attention from
your toes to the top of yourhead, noticing any tension or
emotional energy stored in yourbody.
This awareness helps you catchtriggers before they escalate.
This awareness helps you catchtriggers before they escalate.
(11:35):
The ABC technique from cognitivebehavioral therapy is
particularly effective.
A stands for activating eventwhat triggered you.
B is for beliefs what thoughtsautomatically came up.
C represents consequences howyou felt and acted as a result.
By writing these down, you canstart identifying patterns and
creating new response pathways.
Another practical exercise isthe multiple perspectives tool.
(11:58):
When triggered, challengeyourself to generate at least
three different interpretationsof the situation.
For example, if someone cancelsplans last minute, instead of
immediately feeling rejected,consider they might be
overwhelmed dealing with anemergency or simply managing
their energy levels.
(12:19):
Emotional labeling is a powerfulreframing technique.
Practice expanding youremotional vocabulary beyond
basic terms like angry or sad.
Are you actually feelingdisappointed, frustrated or
perhaps vulnerable?
This precision helps yourespond more appropriately to
your emotional experiences.
(12:40):
The future self-perspective canhelp create emotional distance
from triggers.
Ask yourself how will I viewthis situation a week from now,
a month, a year?
This temporal reframing oftenreveals that what feels
overwhelming in the moment maynot be as significant as it
seems.
Create a personal triggertoolkit by writing down your
(13:01):
most effective reframingstatements.
When criticism triggersdefensiveness, your go-to
reframe might be feedback isinformation, not an attack.
Keep these statements readilyavailable on your phone or in a
notebook.
The compassion flip is anothervaluable technique.
When triggered, practiceextending the same understanding
to yourself or others that youwould offer a good friend.
(13:24):
This shift from judgment tocompassion often naturally leads
to more balanced perspectives.
Anchoring is a powerfulphysical technique for emotional
regulation.
Choose a simple physical actionlike pressing your thumb and
forefinger together, and pair itwith a calm, centered state
through regular practice.
Eventually, this anchor canhelp you return to balance when
(13:46):
triggered.
Remember to celebrate smallwins in your reframing practice.
Each time you successfullypause and choose a new response,
you're rewiring neural pathwaysand building emotional
resilience.
Keep a log of these victories,no matter how small they might
seem.
Now that we've explored thesepowerful tools, let's talk about
integrating them seamlesslyinto your daily life.
(14:08):
The key is to start small andbuild consistently.
Think of it like learning a newlanguage.
At first you'll need toconsciously translate each word,
but eventually it becomesnatural and automatic.
One success story comes fromSarah, who used to get triggered
every time her colleagueinterrupted her in meetings.
Instead of feeling angry andshutting down, she began using
(14:30):
the multiple perspectives tool.
She realized her colleagues'interruptions often came from
enthusiasm about the topic, notdisrespect.
This simple reframe transformedtheir working relationship and
actually led to morecollaborative projects.
Consider James, who wouldbecome defensive whenever his
(14:51):
partner provided feedback abouthousehold chores.
By implementing the compassionflip, he started viewing these
conversations as expressions ofcare for their shared space
rather than personal attacks.
This shift not only improvedtheir relationship, but also
reduced his stress levelsignificantly.
The beauty of trigger reframingis that each successful
experience builds upon the last.
Maya, an entrepreneur used topanic whenever a client
(15:13):
requested changes to her work.
By applying the future selfperspective, she began seeing
revision requests asopportunities to exceed
expectations rather than threatsto her competence.
Her business has thrived sincemaking this mental shift.
Remember, integration happens inreal time, during everyday
moments.
When you're stuck in traffic,use it as an opportunity to
(15:37):
practice your stop method Whilewaiting in line at the grocery
store, do a quick body scan.
These small moments of practiceadd up to significant changes
in how you respond to life'schallenges.
As we wrap up today's episode,remember that reframing your
emotional triggers isn't aboutsuppressing your feelings or
(15:57):
pretending they don't exist.
It's about creating spacebetween the trigger and your
response, allowing you to choosea more empowering perspective.
The tools we've discussed today, from the multiple perspectives
approach to the compassion flip, are your starting point for
this transformative journey.
Begin with just one techniquethis week Notice your triggers,
(16:18):
pause and experiment withviewing the situation through a
different lens.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
(16:40):
with your friends and family and, if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the kore kast every
week, packed with valuableinsights and expert advice For
(17:01):
more resources, tips and updates.
Don't forget to visit ourwebsite at www.
k ore-fit.
com and follow us on Instagramat kore fitness AZ.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is CKris Harris signingoff from the Kore Kast and I'll
see you next week.
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