133. ​​Triggered: What Emotional Intelligence Looks Like in the Moment

What if feeling triggered isn’t a flaw to fix but a signal you can skillfully meet? We take you inside the mechanics of an amygdala hijack, why your thinking brain goes offline, and how to make regulation—not rumination—your first move when emotions spike. Through practical, body-based tools and clear language you can use right away, we show how to shorten the gap between activation and awareness and turn messy moments into meaningful repair.We break down emotional intelligence into four doables: notice what you feel, regulate when it spikes, understand what it’s about, and repair when it goes sideways. You’ll learn discreet techniques like lengthening your exhale, grounding through your feet, gentle tongue-to-palate vagal stimulation, and heart-centering to reconnect with your calm self. We also share when stepping away is the wisest choice, plus simple repair phrases that de-escalate fast: I came in hot, let me start over and I need a minute to regulate.Then we dig deeper. Not every feeling reflects present-moment reality—feelings are real, but not always accurate. Using questions like what am I believing right now and the story I’m making up is, we reveal how old lessons, core beliefs, and childhood emotional education can amplify minor moments. Precision matters: naming I’m feeling hurt or I’m feeling frustrated re-engages the thinking brain and reduces intensity. Underneath anger you’ll often find unmet needs—safety, belonging, autonomy, respect—and once you see them, you can set boundaries, ask for clarity, or offer repair without shame.By the end, you’ll have a repeatable path: regulate first, name precisely, question the story, and choose a response that aligns with your values. Triggers become teachers, recovery gets faster, and your relationships get sturdier. If this resonates, subscribe, share with a friend who loves psychology and mindfulness, and leave a review to help others find the show.Resources:Book: Capturing the Bliss – Ayurveda and the Yoga of Emotions by Dr. Paul DuglissBook: Emotional Intelligence 2.0 by Dr. BradberryQuestions or Comments? Message me!Support the showInterested in becoming a member and gaining access to notes, prompts, guided meditations and more? Listen to the membership episode to learn more, or Go here to check it out for one week free!Stay connected by signing up for my newsletter or checking out all my offerings at www.risingwithsarah.com