Triggered but Trained: How to Stay Grounded When Emotions Spike
- Shelby Frederick
- Apr 15
- 5 min read
Introduction
Have you ever found yourself saying something in the heat of the moment that you immediately regretted? Or shutting down emotionally because something small hit a deeper nerve? If so, you’re not alone.
We all get triggered by words, environments, relationships, or memories. But with training, we can learn how to stay grounded, present, and peaceful when our emotions try to pull us off track.
Emotional triggers don’t just show up out of nowhere. They're often tied to past pain, unmet needs, or patterns we learned in childhood. But here's the good news: You don't have to stay stuck. There is a way to experience your emotions without being ruled by them. There's a way to feel deeply and still respond from a place of peace. In this blog, you’ll discover how to recognize emotional triggers, understand what’s happening inside your brain and body, and use biblical and practical tools to respond like Jesus—with truth, calm, and strength.
Let’s break the cycle of reactive living and walk in Spirit-led regulation.
What Is a Trigger (And Why Does It Happen)?
A trigger is any experience that causes a strong emotional reaction, often tied to a past wound, fear, or unprocessed memory. Triggers can be subtle, like a tone of voice or a facial expression, or more obvious, like criticism, rejection, or unexpected change.
Your brain is wired to protect you—so when it perceives danger (even if it’s not real), it sends your body into a fight, flight, freeze, or fawn response. This protective response is part of your God-designed nervous system, but without awareness, it can create cycles of overreaction, avoidance, or emotional shutdown.
What’s happening in your body and brain:
The amygdala (the fear center of your brain) sends a signal of threat
Your nervous system floods with stress hormones like adrenaline and cortisol
The prefrontal cortex (your reasoning center) temporarily shuts down
"In other words, your brain and body are trying to keep you safe by preparing you to fight, flee, freeze, or please—often before you’ve had time to think clearly."
Triggers are not signs of weakness. They are signs that your nervous system is overwhelmed or still healing. But when you become aware of your triggers, you gain power over your response. You can begin to train your nervous system to return to peace, even when your environment is unpredictable.
How Jesus Responded Under Pressure
Jesus faced emotional triggers constantly:
Betrayal by Judas
Rejection in his hometown
Pressure from religious leaders
Physical pain and humiliation before the cross
Yet, He never reacted out of panic. He paused, prayed, and responded with truth and compassion.
"Be angry, and do not sin…” – Ephesians 4:26
This verse reminds us that emotion is not sin. Reaction without truth or love can be. Jesus teaches us how to feel deeply and still stay anchored.
He didn’t avoid challenging moments—He met them with spiritual authority. When accused, He didn’t defend Himself. When exhausted, He rested. When provoked, He chose silence or truth instead of retaliation. His life was a model of emotional maturity and spiritual regulation.
Jesus’ Regulation Habits:
Solitude (Luke 5:16 – “He withdrew often to pray”) – Jesus regularly made space to reset before reacting.
Silence (Matthew 27:14 – He didn’t defend Himself in the face of false accusation) – He didn’t allow chaos to dictate His character.
Scripture (Matthew 4 – He responded to temptation with truth) – Jesus used the Word to ground His emotions in eternal truth.
Jesus shows us that being triggered doesn’t mean we’re out of alignment; rather, how we handle it reveals our growth.
Signs You’re Being Emotionally Triggered
Most of us are so used to being emotionally overwhelmed that we don't recognize the signs. But your body is always giving you cues. Learning to read them helps you interrupt the cycle.
Here are a few common signs you're emotionally triggered:
Sudden heart rate increase
Dry mouth or sweaty palms
Quick desire to lash out or shut down
Overthinking or assuming worst-case scenarios
Feeling like a small comment meant something huge
If you've ever said, “I'm fine” while your body is screaming otherwise, this is a signal. Triggers aren't always dramatic. Sometimes they show up as tension in your shoulders, mental fog, or feeling easily offended. These are invitations to pause, check in, and not push through blindly.
"Your nervous system isn’t your enemy. It just needs new instructions. And that begins with slowing down enough to notice the signs."
How to Ground Yourself When You’re Triggered
Let's walk through a 3-part method to train your response when your emotions feel hijacked:
A. Breathe First
Your breath is your built-in calming mechanism. Deep breathing engages your parasympathetic nervous system, which is responsible for slowing your heart rate and calming your mind.
Try this:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 6 seconds
Repeat for 2–3 cycles
Even this tiny act sends a signal to your brain: "I'm safe." Breathing buys you space to think clearly before responding emotionally.
B. Speak Truth Over the Lie
Ask yourself:
"What is this really about?"
"What did this trigger in me?"
"What does God say about this?"
Our triggers often expose old agreements—beliefs like "I'm not good enough," "I'm always misunderstood," or "I have to defend myself." These are lies, not identities. Speaking truth realigns your emotions with God's Word.
Examples:
“This moment doesn’t define me.”“I am safe. I am growing. I am not my past.” “God has not given me a spirit of fear, but of power, love, and a sound mind.” (2 Timothy 1:7)
C. Create Space Before Action
Sometimes, your greatest strength is simply pausing. Stepping back gives your brain time to re-engage with the truth.
Try:
Journaling or praying before replying to a tough message
Take a quick walk to reset your thoughts
Drinking tea and giving your emotions time to settle
Even two minutes of space can shift your entire outcome. Don't underestimate the power of a pause.
Faith + Nervous System Integration
God gave you a brain, a body, and a spirit—and they are designed to work together.
When you’re triggered, you don’t need to choose between prayer and practical steps. You need both.
Here’s how you can train your emotions spiritually and physically:
Daily prayer + journaling (renew your mind – Romans 12:2)
Herbal supports like Peaceful Mind Tea (nourish your nervous system)
Limit caffeine when emotionally elevated (caffeine can mimic anxiety)
Practice Sabbath and stillness (gives your body and brain rest from adrenaline)
Use breath-prayers throughout the day: short Scripture-based phrases you inhale and exhale.
Example:
Inhale: “Be still…”
Exhale: “…and know that I am God.”
Faith and physiology are not at odds. Together, they help you embody peace.
In Conclusion
Triggers Don’t Have to Own You
You are not weak for being triggered. You are human.
But when you train yourself to breathe, invite truth in, and create space before reacting, you step into the power of emotional maturity.
Jesus didn’t avoid emotion. He just didn’t let it rule Him.
You can feel without falling apart. You can pause before reacting. You can be triggered—but trained.
And the more you practice, the more your peace becomes your default—not your reaction.
~ Lady Jewels
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