Emotionally Triggered? Here’s What I Do to Come Back to My Center (And How You Can Too)

Hey, Radiant Soul!

I want to share something personal that happened recently. It was not dramatic or heavy, but it was real, and I think you’ve probably been there, too.

I was talking with a friend on the phone. I had just shared something I was feeling nervous about. It took a lot for me to open up. I wanted some reassuring encouragement, like “That makes sense” or “You’re doing great.”

Instead, they gave me feedback.

They said, “Maybe you could try handling it differently next time.” They were trying to be helpful. But in that moment, it didn’t feel useful. It felt like correction.

And immediately, I felt shut down. My chest got tight. I felt small, defensive, and unseen.

I didn’t say anything at first. I nodded along and tried to brush it off, but I could feel myself pulling away and getting stuck in my head. The conversation moved on, but I didn’t. I stayed stuck in that moment.

What Was Really Going On

It took me a while to realize that I wasn’t reacting to that sentence. I was reacting to a deeper pattern.

Moments like that have always been challenging for me—especially over the phone, where tone hits differently and there’s no eye contact or warmth to soften it. I had put myself out there. I was already feeling uncertain, and instead of feeling supported, I felt criticized.

When someone responds to my vulnerability with unsolicited advice or a “fix-it” mindset, it brings up a familiar wound. That moment on the call echoed many past moments when I needed care and got correction instead.

This wasn’t about being oversensitive. It was about an emotional trigger that I know well. One I’ve been working through for a long time.

The Pause That Shifted Everything

After we hung up, I sat in silence. I could feel the tightness in my chest, the pressure behind my eyes. I was frustrated—not just at what was said but at how it made me question myself so quickly.

Instead of reacting or replaying the call for hours in my mind, I decided to pause. I closed my eyes, took a deep breath for 8 counts, and exhaled slowly for 15 minutes. Then I did it again. And again.

It didn’t make the feeling disappear, but it gave me enough space to recognize what was happening inside me.

Later that evening, I pulled out my journal and let it all pour out. I asked myself:

• What did I need in that moment that I didn’t get?

• What had I hoped they would say?

• Why did that comment land so hard?

• 
  

Once I got honest with myself, it became clear. I hadn’t needed advice. I had needed affirmation. I had needed someone to say, “You did your best,” not, “Here’s how you could do better.”

After sitting with it, I picked up my phone again. This time, to speak from a grounded place—not from hurt.

What I Said

I kept it simple and direct. I sent a message and said:

“Hey, I’ve been thinking about our phone call earlier. I realized I was already feeling nervous when I shared that, and what I really needed in the moment was a little encouragement. I know you were trying to be helpful, but it hit me in a way I didn’t expect.”

That opened the door to a more honest and caring exchange. They understood. They listened. And I felt more connected, not less.

The clarity I gained didn’t come from pushing the feeling away. It came from giving it space and using tools that support me when I’m triggered.

What Emotional Triggers Actually Are

Dr. Abby Medcalf discusses how emotional triggers activate our nervous system and shut down logical thinking. When we’re triggered, our brains switch into survival mode—fight, flight, or freeze. It’s not about the words themselves but what those words represent.

That’s why even small moments can feel overwhelming when they hit an old emotional wound. Our reactions aren't just about the present. They carry the weight of everything similar we’ve ever felt.

And that’s okay.

We don’t need to shame ourselves for being triggered. We just need tools to help us reconnect with ourselves.

Journaling Prompts I Use When I'm Triggered

Here are the questions I turn to in my journal when I’m activated:

• What am I feeling in my body right now?

• What emotion is underneath that feeling?

• What did I need in the moment that I didn’t get?

• Where have I felt this before?

• What’s the story I’m telling myself—and is it true?

• 
  

You don’t need long or perfect answers. Just let it be real.

How Reiki Helps Me Regulate

Sometimes journaling helps me process the emotion. But when I still feel heavy, or like something is stuck in my body, I turn to Reiki.

Reiki allows me to slow down enough to feel what’s under the surface. I’ll often place one hand on my heart and the other on my stomach and let the energy flow. I don’t force it. I just breathe and receive.

It shifts things—gently, but deeply.

Reiki helps me regulate my nervous system in a way that talk alone can’t. It softens my edges, grounds my energy, and brings me back to my center. After a session, I often feel lighter, more rooted, and more able to communicate with clarity instead of defensiveness.

You’re Not Too Much

If you’ve ever walked away from a conversation wondering why something hit you so hard—this is your reminder: you’re not too sensitive. You’re not overreacting. You’re responding to something your body and heart have learned to protect.

That’s not weakness. That’s wisdom.

The goal isn’t to never be triggered. It’s to know how to care for yourself when you are.

When you learn how to pause, breathe, and support yourself in the moment, everything changes. You start showing up differently—not just for others but also for yourself.

Ready to Create Space for Emotional Healing?

If you’ve been feeling emotionally on edge, or like you’re carrying more than your body knows how to hold, I’d love to support you with a Distance Reiki session.

Reiki helps calm the nervous system, move emotional blocks, and reconnect you with your clarity and energy. You don’t need to explain everything or show up perfectly; you just need space to breathe and come back to yourself.

Book a session here

With gratitude, keep shining ✨

Natalie