Have you ever felt that a friend is angry with you and in the end you realized that it was all just a creation of your fear? Or have you felt certain that your partner is cheating on you, only to find out that your hunch was completely wrong? Or did you believe your boss thought you were slacking off at work, when he assured you that wasn’t the case at all?

A common reason such misconceptions can exist is that the brain sometimes has trouble distinguishing between stimuli and threats.

It is a strong feeling, sensation or belief that arises in the present but is actually based on past experiences. So, using the above examples, you can easily assume that these scenarios repeat themselves, even if the elements are not so similar to the previous ones. A threat, on the other hand, is more of a strong feeling, sensation, or belief that arises because there is a real danger or risk in the present moment.

By understanding how to respond to emotional stimuli, we can improve our ability to find peace of mind in the midst of anxiety.

You can thank your amygdala for some of that confusion. The amygdala is the part of the brain that stores memories so that the person can recognize similar events in the future. Think of it as the part of the brain that asks “am I safe here?” While the amygdala’s fight-or-flight response has helped humans evolve, when activated, it can also prevent us from seeing the reality of the present situation. This can cause undue stress that hinders our ability to enjoy life and accurately read interactions.

When someone challenges us, it’s natural and natural to blame or look for evidence that confirms the story we have in mind. It is much more difficult to accept that a certain “disturbance” can live inside our own head, rather than being a reflection of reality.

Read the three truths you need to understand before learning how to react to emotional triggers, clarify the components of emotional triggers, and then learn the Stop, Drop, and Roll method of responding.

1. The brain has evolved to worry

Our brains are designed to be negative in order to detect danger and save us from it. Concern about risk leads people to take fewer risks, seek safety, and focus on getting things right.

Anxious emotions that are adaptive allow us to navigate the world more intelligently. But when unresolved concerns from the past seep into present situations, they can cause us unnecessary worry.

2. Remember that not all anxious feelings are created in the same way

Awareness of risk is a good thing, especially when we live in a world that does not ensure the safety of all people. So don’t assume that every emotion that comes up is a trigger rather than a threat worthy of your reaction.

Regardless of whether or not there is a real threat to you right now, know that your vigilance is valid and should not be dismissed.

3. Getting turned on is not a problem

Challenges are a part of life and they are not the problem. The goal is not to live a life without the presence of disruption, but rather to determine how we want to deal with it. How we respond to emotional triggers in the present can either liberate us or relegate us to the less conscious survival strategies we previously relied on. The good news is that there is a method to help you with this.

The “Stop, Drop, and Roll” method of reacting to emotional stimuli

When you feel emotionally challenged, try the following three-step “Stop, Drop, and Roll” exercise to gauge how you might react.

Step 1: Stop

“Amygdala hijacking” can occur when strong emotions make logical thinking difficult or impossible. This can happen to you when you experience “road rage”, see red, or send someone to the.. boiling point of your soul. The part of your brain that can think logically is not actually accessible to you at that moment, as it is overwhelmed by emotions.

Therefore, do not act! Stop, take a breath, notice your feelings and proceed with awareness. This is how you help the brain move from the belief “I’m in danger” to the belief “I feel upset@ and this situation requires more investigation before I can confirm that I’m in danger.”

Step 2: Drop

When we stop and pause, we allow ourselves to become “curious” about our bodily sensations and the stories our brains are telling us. Feelings are real, but they are not facts. This state of “falling” into experience can be done in the presence of an emotional disturbance, if that seems easy to you, or else, when you have more space and time.

Some questions that might be helpful to think about in order to calm down are: What tells me I’m stressed? What messages is my body producing? What stories do I tell in my head? What happens to my body as I think about this story? Are there other possible stories I can brainstorm? What shifts in my body as I tell a new story?

Step 3: Roll

Once you practice internalizing an emotion rather than limiting it, you increase your ability to tolerate discomfort and thus build the capacity for dual awareness – the ability to be aware of your external and internal worlds at the same time.

Ultimately, getting to know ourselves through the triggers that trigger us is what can help us learn how to respond to emotional triggers. This can, in turn, help them stop defining our lives.