Managing Triggers: Strategies for Improving Emotional, Mental and Metabolic Health

Emotional and mental health triggers can be difficult to manage. They look different for everyone, and can include a wide range of experiences, from specific events, to difficult conversation topics, to challenging social situations.

Importantly, while such triggers can have a negative impact on emotional and mental health, they also adversely impact metabolic health. Metabolic health is how your organs, hormones, cells, and molecular messengers respond to food, sleep, exercise, and emotional health triggers. It can be measured by blood sugar, triglycerides, cholesterol, blood pressure, and waist circumference. Stress can trigger the release of cortisol, a hormone that can increase blood sugar levels and trigger insulin resistance. In turn, excess cortisol can lead to a range of metabolic health issues. But by managing your emotional and mental health triggers effectively, you can improve your overall well being.

Identifying Your Triggers 

The first step in managing your emotional/mental health triggers is to identify them. Once you understand what triggers your negative emotions, you can take steps to avoid or prepare for those situations, reducing the impact of triggers on your overall well-being. Here are some tips for identifying your emotional/mental health triggers:

1. Reflect on past experiences: Think back to moments in your life when you felt especially upset, anxious, or overwhelmed. What was happening at the time? What were the circumstances that led to those feelings? Were there any particular people or situations involved?
2. Pay attention to your physical reactions: Emotional and mental health triggers can also manifest as physical sensations. Notice how your body reacts when you're feeling stressed or anxious. Do you get a headache? Does your heart race? Do you feel hot or cold? Identifying these physical sensations can help you recognize when you're being triggered.
3. Keep a journal: Writing down your thoughts and feelings can help you recognize patterns in your emotional and mental health. Keep a journal of your daily experiences and reflect on how you felt throughout the day. Look for common themes or situations that tend to trigger negative emotions.
4. Seek feedback from others: Sometimes it can be difficult to identify our own triggers, so it can be helpful to get feedback from others. Ask friends or family members if they've noticed any patterns in your behavior or if they've noticed situations that seem to trigger negative emotions.

Managing Your Triggers

Managing your emotional and mental health triggers is a crucial part of maintaining your mental and physical well-being. Once you've identified your triggers, it's important to have strategies in place to help you manage them. Here are some effective strategies for managing your emotional and mental health triggers:

1. Practice mindfulness: Mindfulness can help you stay in the present moment and better manage your emotional reactions. Practice deep breathing exercises or meditation to help you stay grounded and focused, even when triggered.
2. Use positive self-talk: When you're feeling triggered, it's easy to fall into negative self-talk. Instead, try to reframe your thoughts in a more positive light. For example, if you're feeling anxious about a social situation, remind yourself that you're capable and have faced similar situations before.
3. Seek support: Don't be afraid to reach out for help when you're feeling triggered. Talk to a trusted friend or family member, or consider seeing a therapist. If you’re a Calibrate member, you can discuss triggers and solutions to manage them with your Calibrate coach. 
4. Practice self-care: Taking care of yourself is important for managing your emotional and mental health triggers. Review our Stress Busters Guide, and make time for activities that help you relax, such as reading, taking a bath, or going for a walk. Getting enough sleep, exercise, and eating a healthy diet can also help improve your overall well-being.
5. Exercise: Physical activity releases endorphins, which are feel-good chemicals in the brain that can improve your mood and reduce stress. Even a short walk can do wonders for regulating your mood. 

Cailbrate’s Metabolic Reset integrates emotional health as a core pillar of the program, personalized to your unique needs and goals. As a member, you’ll have access to the tools and resources you need to identify and manage your triggers, with the support of a 1:1 Accountability Coach and dedicated care team. If you're ready to take control of your emotional and metabolic health, sign up for Calibrate today.