Life has a way of testing us when we least expect it. A sharp word from a family member or a friend or even the domestic help, a traffic jam and some unskilled driver cutting you on a sweltering day, disturbing news you’ve heard or read, or a sudden reminder of a past hurt can spark emotions that linger far longer than we’d like. These triggers can drain our energy, cloud our judgement, and sometimes make us act in ways we regret.
The good news is that while we cannot stop life from throwing challenges our way, we can choose how to respond. Here are fifteen practical ways to keep calm, regain perspective, and rise above life’s triggers.
Pause before reacting. When you feel your temper rising or anxiety building, take one slow deep breath. This tiny gap between stimulus and response gives you a chance to decide how you want to act, rather than being driven purely by emotion.
Identify your patterns. Notice when and where you tend to get triggered. Is it during family gatherings? In heavy traffic? With certain people? Once you know your patterns, you can prepare for them.
Limit exposure to known stressors. If a particular news channel, WhatsApp group, or social media feed consistently riles you up, take a step back. Curate what you consume. Protecting your peace is not avoidance, it is wisdom.
Ground yourself physically. Something as simple as feeling your feet on the ground, stretching, or holding a warm cup of chai can help you stay rooted in the present moment.
Use cooling breathing techniques. Slow, steady breathing calms the nervous system. Try inhaling to a count of four, holding for two, and exhaling to a count of six. Even a few rounds can help.
Question the story in your head. Often, our reaction is to the story we tell ourselves about what just happened, not the event itself. Before reacting, ask yourself if it is actually true, or if you are assuming.
Practise empathy. Remind yourself that others are also carrying burdens you cannot see. This shift in perspective can help reduce the sting of their words or actions.
Declutter your space. A messy room or desk can amplify feelings of chaos. Tidying up, even briefly, can clear mental cobwebs.
Find a healthy outlet. Channel your emotions into something productive. It could be writing, cooking, sketching, gardening, or even doing a vigorous household chore.
Stay hydrated and nourished. Hunger and dehydration can make you irritable and less patient. Keeping yourself well-fed and hydrated is basic, but it matters more than we realise.
Use music as medicine. A calming raga, your favourite old Hindi film song, or even instrumental flute music can soften sharp emotions.
Avoid overcommitting. When your schedule is crammed, even minor inconveniences feel like major crises. Learn to say “no” or “not right now” without guilt.
Speak to a trusted person. Sometimes, just talking about what’s bothering you can take away its power. Choose someone who listens without immediately offering judgement or solutions.
Spend time in nature. Even a short walk in the park, tending to balcony plants, or sitting in the early morning sun can quieten the mind.
End your day by listing three things you are grateful for, no matter how small. This simple act shifts focus from what is wrong to what is right.
You are not alone in feeling triggered; it is part of being human. The aim is not to eliminate triggers completely, but to reduce their grip on your life. With consistent practice, these small habits can help you face life’s challenges with steadiness and grace.
