What are Emotional Triggers?

Have you ever been in situations wherein you would be engaging in a normal conversation with another person, then all of a sudden, you start shaking, getting dizzy, and hyperventilating? You may have gotten triggered, causing you to become hostile, angry, afraid, or resentful. When situations like this happen, you may think that you simply overreacted. But the truth is there could be something deeper that needs to be addressed.

Dealing with emotional triggers can be challenging, but you can overcome them with the proper advice and therapy. To learn more about them and how to handle them more effectively, continue reading this guide.

What Are Emotional Triggers?

Emotional triggers are words, situations, people, or opinions that bring out an intense and excessive emotion within you. These emotions can be fear, sadness, anger, or rage. Anything and anyone can possibly trigger you, from a viewpoint, a single word, a tone of voice, and a type of person.

How Can I Tell If I Am Emotionally Triggered?

You can experience emotional and physical changes every time you are being triggered. Look out for the following signs:

  • Chills
  • Chest pain
  • Dizziness 
  • Feeling of detachment
  • Hot flushes
  • Trembling
  • Trouble breathing or swallowing
  • Nausea
  • Palpitations
  • Sweating
  • Intense emotions
    • Anger
    • Disgust
    • Fear
    • Hatred
    • Terror
    • Grief 
    • Self-protective behavior (Arguing, crying, insulting, hiding, or shouting)

How Do I Identify My Emotional Triggers?

  1. Pay attention to your physical reactions

Your physical reactions can make you aware of your emotional triggers. Notice any increased heart rate, hot or cold flushes, tensing of muscles, or any physical change that shows contraction or physical recoil. Note these reactions or list them down so you can learn more about your triggers.

  1. Let the thoughts flow and be mindful of them 

List down your thoughts about a particular person or situation. Look for extreme thoughts and just let them play out in your mind. Noticing all of these can help you become more self-aware about your emotional triggers.

  1. Discover who or what triggered your emotion

A certain object, smell, word, belief, viewpoint, or situation can trigger you. Be vigilant to perceiving things that set you off and record these in your journal. By listing them down, you can become aware of them in the future and determine how to deal with them well.

  1. Note your trigger prerequisites

Anything and anyone could set the stage for your emotional triggers. Take note of what usually happens when you feel these emotions. Some examples could be listening to your parents fighting, going to a certain uncomfortable place, or having a stressful day at work. Identifying these prerequisites can help you prevent yourself from getting triggered in the future.

What Should I Do Once I Have Been Triggered?

While you may proactively try to prevent yourself from getting triggered, there are times that you may have already had a knee-jerk response that can set off a whole spectrum of emotions within you, like fear or anger. When this happens, focus on your breath, remove yourself from the situation, and try to look for humor in what happened.

Conclusion

Being devoured by fear, anger, or other extreme negative emotions because of a specific situation or person can seem overwhelming. Fortunately, managing emotional triggers is possible. Remember and follow the important steps listed in this guide and continue to consciously explore your triggers until you learn how to prevent them from sabotaging your life.

 Meanwhile, you can always reach out to top-qualified professionals at Emote in the US if you need a shoulder to cry on or a helping hand. You are not alone. Get therapy online to deal with relationship issues, grief, or feelings of helplessness.

Does Online Therapy Work?

In the time of the COVID-19 pandemic, the ways that we do almost everything have changed.

Many of us work from home. We wear masks when we go out in public and are careful to stay at least six feet away from others. We more often pick up from restaurants and less often eat in. Our social engagements are limited and many of them now take place online. 

It’s no surprise, then, that many services we need and use have gone online as well. Many doctors of all kinds are seeing their patients virtually, and online therapy has become the norm for many mental health providers as well.

This pandemic has been stressful for every one of us. Many people feel isolated and lonely. Some have lost loved ones. Others feel hopeless and wonder if we will ever reach the light at the end of the tunnel.

As a result of these stressors, more people are seeking mental health services than ever before. However, some are surprised when they discover that they will be meeting with a therapist online instead of in person. Many wonder if online therapy will work or if it is a waste of time.

Fortunately, online therapy does work, and it helps many people in need every year – even before the pandemic began. To learn more, read on.

Why Online Therapy?

Right now, many people are turning to online therapy because of the pandemic. We have been asked to stay home when possible to help reduce the spread of COVID-19, and most people are adhering to this suggestion whenever possible. As a result, many therapists have moved out of their brick and mortar offices for the time being and are offering their services remotely from their homes.

However, online therapy is not new. It is not a new invention due to the pandemic. There are therapists and clients all over the world who have been participating in online therapy for decades. Why?

The reasons for this are numerous.

Some people in need of therapy live in rural areas; it would take them longer to get to and from the provider than the length of each session, so they choose to meet with their therapist online or over the telephone. 

Others may benefit from a specialist for their therapy. If no specialist is available in their area, they may choose to participate in online therapy with a therapist located far away.

In some cases, a patient has developed a good relationship with a therapist, but one of them has chosen to move. In order to continue their work and progress, online therapy is needed.

Finally, some people simply find it more convenient to attend therapy in this way instead of in person. 

Online therapy existed before the pandemic, and it will continue to exist – and likely expand – after it moving forward.

Benefits of Online Therapy

Although some may feel that online therapy is not as good as in-person therapy, there are a number of benefits to going this route – pandemic or not. 

First of all, the scheduling of online therapy can be very flexible and in some cases, entirely fluid. If you’re someone who has a schedule that changes often, or if you live in a very busy household, online therapy will give you the opportunity to schedule your sessions for whenever you are available. Sometimes, you can even set up a much-needed session at the very last minute. That would be impossible in most standard office settings.

Second, people who access therapy through online sources save so much time, energy, and money because they don’t have to commute to a therapist’s office. This can make therapy much more affordable and convenient for the people who need it, especially people who need to fit their sessions into a busy day of work or while their children are playing or napping.

Further, online therapy is generally less expensive than in-person therapy because of a number of reasons including the fact that space in an office is not necessary. People who participate in online therapy also don’t have to be nervous about running into a friend, relative, or acquaintance in the therapist’s waiting room.

One benefit that many might not realize is comfort and familiarity. Some people have a hard time opening up to their therapist in their therapist’s office, but when they are home in a comfortable and familiar setting, they feel less vulnerable and find themselves more willing to discuss their problems and needs.

Online Therapy Works 

Despite all of the above benefits, some people worry that online therapy is not as effective as in-person therapy. However, numerous studies have shown that it can be quite effective for many who try it.

One study, published in the Journal of Affective Disorders in 2014, put sixty-two participants in randomized groups to determine if online therapy was as effective as in-person therapy for help with their pre-diagnosed depression. It found that there was no significant difference in the progress of the members of the two groups.

Another 2014 study was published in Behaviour Research and Therapy and focused instead on participants with anxiety disorders. It included one hundred participants; they received online cognitive behavior therapy (ICBT) for ten weeks. At the end of ten weeks, many of the people in the study demonstrated significant progress towards their goals.

Finally, a 2018 study published in the Journal of Psychological Disorders looked at online cognitive behavioral therapy overall. Through a meta-analysis of ICBT trails for major depression, panic disorder, social anxiety disorder, or generalized anxiety disorder, researchers sound that online therapy can be very effective for people suffering from these conditions.

Try Online Therapy

Online therapy works. The bottom line is that therapists want to help people. It is their passion and their calling and they want to help you. The medium does not matter as much as the care and support they want to give 

If you have been thinking about trying online therapy, what are you waiting for? As you can see, there are many clear benefits to participating in therapy in this way, and studies have shown that it works. Online therapy may be exactly what you need to help you feel on track again. This pandemic has been hard on everyone and online therapy can help.

Are you thinking about online therapy? If you have more questions, please check out our FAQ page, or contact us today. We can’t wait to hear from you

Myths About Emotions

Everybody deals with unpleasant emotions from time to time. While positive emotions are easy to experience and have no adverse effects or consequences, it’s a little more difficult when managing difficult emotions. Learning how to deal with emotional triggers is not an exact science, which is why it’s crucial to know all the facts there is about it and when it’s a good time to ask for professional help.

People may sometimes feel that their emotions are out of their control, and they berate themselves for having such a weak hold on their feelings. If you’ve ever felt selfish or have been called too emotional or out of control, then learning the truth about emotions can help you navigate them with a little less pressure. 

To help you out with this, here are a few myths that you need to let go of in order to understand emotions even better:

  1. Having Strong Feelings Indicates a Lack of Control

Feeling things deeply does not necessarily mean that you lack control of your emotions. You may feel very strongly about something as compared to other individuals—but knowing whether to act on them or not is what defines your level of self-regulation and control. 

Strong emotions don’t always lead to self-destructive or impulsive behavior, which is often learned in therapy for people who struggle with acting on their feelings reflexively. 

  1. Some Emotions Are Stupid and Shouldn’t Be Considered

Many people believe that many unpleasant emotions are stupid, especially when they try to rationalize why they shouldn’t feel that way. Perhaps you feel that you overreacted, or you might not think it’s right to feel weak when others are strong! 

Calling feelings like vulnerability, sadness, or fear “stupid” doesn’t make them any easier to deal with. It just invalidates yourself and how you experience life! Learning not to judge yourself for feeling emotions is crucial to managing them, especially the ones that are most uncomfortable and seemingly irrational.

  1. I’m Being Inauthentic By Changing My Emotions

There’s a fine line between being inauthentic for changing your emotions and changing emotions because they don’t serve your healing and growth. It’s important to remember that emotions are fleeting; with or without your prompting, they will evolve into something different over time!

Perhaps your anxiety prevents you from doing some of the things you’ve always wanted, such as shift into the career that you truly want. Maybe the fear of flying has made you miss several opportunities to see family in another part of the world! Defining your emotional triggers and taking steps to respond to them differently can help you change your behavior eventually. Changing emotions doesn’t happen overnight, but it’s something that you can accomplish gradually with consistent effort and therapy. 

  1. My Emotions Represent the Truth

Emotions may feel like accurate representations of the truth—but it’s important to accept that they are not. Sometimes you may feel a certain way because of your interpretation of an event rather than the reality of the event itself. As important as they are, don’t fully rely on your emotions, especially if you feel very sensitive or emotional. Feelings may sometimes deceive us into thinking that they are the only reality that’s taking place. 

Instead of basing everything on your emotions, try to remember that they are fleeting. Rely instead on your senses, which can provide far more accurate information about your surroundings. This requires a certain level of trust, but it’s worth taking the risk rather than making assumptions that may get you into trouble if you act on them. 

  1. Other People Know My Feelings Better Than I Do

It might be easier to rely on what others say regarding your feelings, especially if your emotions are confusing to you. You should have the final say on how you feel since you’re experiencing it firsthand—but a little acknowledgment from others may help you process complicated feelings more effectively. 

Conclusion

Getting the hang of your emotions can be tricky, and sometimes they can feel overwhelming enough that you can’t identify what you’re feeling anymore. Separating fact from fiction helps one understand the nature of emotions as fleeting and sometimes inaccurate, which can make them easier to grasp and understand. With therapy, mindfulness, and a willingness to further understand how difficult emotions work, you can learn to ride the wave and become a more well-rounded individual.

Here at Emote Life, we provide people who have unmet needs for their emotional and psychological wellbeing. Whether you’re looking for tips on managing anxiety or are struggling to get out of a depressive spell, we can connect you with qualified professionals at an affordable cost to help you out. To experience the advantages of online therapy, sign up with us today!

The New Year and Your Mental Health – A Guide

The New Year is here, and for most, that means it’s time to start thinking about making positive changes. Whether you’re part of the 45% of Americans who make New Year’s resolutions, or you just want to take small steps towards improving your life, there’s no time like the present to focus on your mental health.

Need some inspiration? Here are some mental health resolutions to consider in 2021.

Get More Sleep

In a world where we’re always pushing to get more done in less time, it’s no surprise that most of us are sleep deprived. However, not getting enough sleep can contribute to symptoms of depression.

If you’re an anxious person, you may also struggle to fall (and stay) asleep. Try setting a resolution to go to bed earlier each night, avoiding caffeine late in the day, or taking a relaxing bath or shower before your bedtime. If this doesn’t work, research some other natural methods to improve sleep and keep trying until you find a combination that works.

Step Away from Your Phone

Did you know your social media feeds are likely damaging your mental health? It’s true! Seeing the highlight reels of all your contacts can make you feel like your life is inadequate.

Constantly staring at your phone also prevents you from having meaningful human interactions. In fact, this is one of the most common complaints that come up in couples therapy. This year, resolve to put down your phone and spend more in-person time with the people who mean the most.

Get More Active

Another negative side effect of modern-day lifestyles is a lack of activity. Make a resolution to get up and move every day. Don’t overdo it, though.

If you try to spend hours in the gym each day, you’ll quickly burn out. Instead, start slowly. Consider taking a brisk 15-minute walk after dinner or on your lunch break.

Even this little bit of exercise can have an antidepressant effect. It can also help you sleep better!

Stand Up to the Stigma

There’s no shame in struggling with depression, anxiety, or other mental health issues. You may worry about having to face a stigma when considering seeking therapy, but this is mostly unfounded.

In fact, more people are seeking therapy now than ever before. Since the COVID-19 pandemic started, 23% of 18 to 24-year-olds in the U.S. have sought counseling. This is thanks, in part, to the rise of online and teletherapy, which has made it easier than it ever has been to access mental health support.

If you’re still concerned about the opinions of others, simply don’t tell them. Just as it’s nobody’s business what medications you take, the steps you take to care for your mental health are also none of their concern.

Pick Up a Hobby

Learning how to do something new or sharpening a skill you already have can boost your confidence and provide a much-needed break from the daily grind. If you have the time, consider taking up a hobby or returning to one you’ve let slide.

Take a Break

It’s easy to work yourself to the bone. Many of us avoid taking time off from work because we’re afraid we’ll fall behind. Especially now, when money is tight and travel is restricted, you might consider skipping your vacation this year.

This is a mistake! You need to rest and recharge, even if that means taking a short stay-cation. Even re-claiming your weekends can go a long way towards relieving stress and allowing you to decompress.

Start Journaling

Taking some time to journal every day can do wonders for your mental health. This allows you to create a safe, private space where you can write down your thoughts instead of letting them fester in your mind.

When you write, you’ll often discover problems you didn’t realize were bothering you and, if you keep at it, there’ a good chance the solutions are in your mind as well.

You don’t have to be a great writer to keep a journal. Just set aside some time each day to put pen to paper and watch the magic happen.

Help Others

One of the best ways to get out of your head is to focus on helping others. There are many ways to get involved. Consider volunteering at your local food bank, walking dogs at the animal shelter, or even doing random acts of kindness for strangers.

Not only will this make you feel good, but it will also improve your sense of connection with the rest of the world.

Practice Gratitude

Taking a moment each day to be thankful for what you have is another easy way to make yourself feel happier. Consider keeping a simple gratitude journal and writing down five things you’re thankful for each day or simply say something you’re grateful for out loud each night before you go to bed. It doesn’t take much effort but can have a huge impact on your overall attitude.

Be Kinder to Yourself

Many times, we are our own toughest critic. If you do nothing else this year, make a resolution to be kinder to yourself. This includes giving yourself a break when it comes to making resolutions.

If what you’re doing doesn’t seem to be working, don’t beat yourself up. Instead, look for ways to tweak what you’re doing. Try this for a couple of weeks, and make more changes if needed. The key is to keep trying new ways, instead of giving up on yourself.

Take Control of Your Mental Health in 2021

These simple resolutions can have a major impact on your mental health. However, it’s easy to get overwhelmed.

Start by choosing one or two of these tips. Commit to them and see how it feels. Then, if you feel like you can add a bit more, do it one resolution at a time.

If you find that you’re struggling, there’s no reason to try to suffer on your own. Help is just a click away!

Explore some of the benefits of psychotherapy, then download our app. If you sign up now, you can enjoy your first week of therapy for just $20, so don’t wait get started today!

Online Therapy – Help From a Distance

Before the pandemic, only a minority of patients received therapy online, especially when traveling or living far from their therapist’s office. And right now, amid the pandemic, people need mental health support more than ever, and online therapy is quickly rising.

With online therapy, you can conveniently speak to a qualified psychologist no matter where you are and whenever you want, making support within your reach—literally. When you’re feeling anxious, worried, and want to know how to deal with triggers, booking an online therapy session is an ideal way to get help.

If you currently need mental health support during the pandemic, you should consider getting online therapy. Need a bit of a push? Here are some of the reasons you should get online treatment.

What is online therapy?

Before we dive into the benefits, we’ll give you an overview of what online therapy is. Online treatment is similar to in-person therapy, the only difference is the setting.

Whatever mental health support you need, online therapy allows you to access coping mechanisms as you would during an in-person session. A psychologist will guide you through a video conference call or app through the sessions using schema therapy or dialectical behavioral therapy.

Online therapy is a relatively new concept, but the rewards are extraordinary. We might even see more of this in the future, especially because of the COVID-19 pandemic.

Reasons online therapy might work for you

 

No physical barriers

Unfortunately, many people don’t get to experience therapy because of numerous physical barriers. This is because some who seek help live in rural areas far from the city, have physical disabilities, or leaving the home seems impossible, especially when you’re feeling low.

But with online therapy, these barriers are set aside, and distance is no longer an issue because all you need to do is to join a video call with your psychologist and seek help right away.

Saves time

Even if we’re stuck at home, most of us are still working remotely and doing regular household upkeep. Because of this, setting aside ‘me time’ daily can be quite tricky. If you need a therapy session right away, going to the doctor’s office isn’t ideal.

Thankfully, with online therapy, quick therapy sessions are possible, especially when you need instant advice on how to deal with triggers and anxiety attacks. Besides that, online therapy saves you valuable time because you don’t need to commute and drive to another location to get help.

In the comfort and safety of your home

The environment that you’re in plays a huge role in your therapy sessions. If you don’t feel comfortable in a place, it might be hard to open up and share your experiences and thoughts with your therapist.

Thankfully, now that online therapy is available, you won’t have to worry about putting yourself in an uncomfortable environment. Instead, you can speak to your therapist in the comforts of your home. Besides that, your therapist will have an idea of your living environment, giving them cues to help treat you.

And since we’re in the middle of a pandemic, practicing social distancing is essential for your physical health and safety. Because of this, online therapy is incredibly convenient because you can get the support you need without needing to go out and put you at risk of contracting the virus.

Conclusion

Now that you know how online therapy works and the benefits you get, you now understand that this method is a convenient, safe, and effective way to get mental health support from a distance. If you need immediate therapy, get therapy online, and start improving your mental health and well-being in the safety of your home.

Getting therapy and mental health support requires a lot of courage. Getting out of your house to meet your therapist can add up to your worries and inconvenience. Thankfully, you can get therapy online through Emote. We connect patients with qualified psychologists and help them get the support they need with just a few clicks. Sign up today and get your first week for only $10!