Navigating Emotional Triggers
A practical worksheet for therapy sessions and everyday life
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Mental Health Counselling Geelong.
This worksheet is for clients and the general public. You can use it on your own, or bring it into a counselling session.
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A quick note on safety: If you notice your distress is getting too high, pause and use the grounding options on Page 3.
If you are in immediate danger or need urgent support, contact your GP, Lifeline on 13 11 14, or emergency services.
What’s inside?
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Present moment vs past alarm check to help you notice triggers
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A Trigger Map to identify patterns in your emotions and reactions
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Grounding techniques to calm your body when emotions spike
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Exercises to separate facts from interpretations and reframe with kindness
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A simple next-step plan to build resilience and support growth
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Understanding emotional triggers
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Emotional triggers are reactions that your body and mind have to situations that remind you of past stress, loss, or conflict.
These reactions can feel overwhelming or confusing because your nervous system is trying to protect you. Sometimes your response fits the current moment, but other times it’s a “past alarm” being activated.
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Learning to recognise your triggers and practise grounding skills helps your nervous system feel safer. This helps you feel calmer and brings more choice in how you respond when emotions arise.
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This worksheet combines practical exercises with gentle psychoeducation to support you in understanding and managing emotional triggers, whether on your own or with a counsellor.
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Download the worksheet:
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If this worksheet brings up strong feelings, consider pausing and using a grounding technique. If you need urgent support, contact your GP, Lifeline on 13 11 14, or emergency services
Want support with this?
If you’d like personalised support to understand your triggers and build coping strategies, you’re welcome to book an appointment.
You can also bring this worksheet into your next session.
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