Release the Trigger

& Make Space for What Matters

Emotional Trigger Response Questionnaire

Below is a trigger response questionnaire to calm your nervous system. When filling this out, trust the first thing that comes to mind, no matter how illogical the answer. As the pieces of the puzzle come together, you will feel the relief.

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I invite you to take yourself back to a recent event where you felt emotionally triggered.

Think of a recent moment in your adult life that triggered strong emotions. Maybe it was a conversation, a challenge, or an experience that left you feeling stuck, frustrated, or overwhelmed. Close your eyes and replay the event in your mind ...slow it down, notice the details, and observe the emotions that surfaced.

What did you feel in that moment in the moment you were recently triggered?

Anger, Sad, Guilt, Frustrated, Resentful? etc.

Where were you? Was anyone with you?

Eg. I was on the phone with a friend.

What did you see, hear, or say to yourself when you were triggered?

Eg. I heard them pivot the conversation back on them, while I was talking about something I was struggling with.

What thoughts, ideas, or conclusions came up for you?

Eg. "I can't ask for help"

Connection to Childhood:

Think back: Have you felt this emotion or reaction before in your childhood?

Eg. Yes, when I would ask mum for help, she would change the conversation back to her and her problems.

What comes to mind when you reflect on what was happening back then?

Eg. I came home from school, told her about a struggle and then she mirrored back her struggles with Dad.

When childhood triggers surfaced, how did you usually respond back then?

Eg. I would go quiet on my challenges and focus on her to build her up, so she was able to help me.

Did that response help you? Did it lead to the outcome you needed?

Eg. No, Once mum felt better, she went on to do her own thing and I was left still struggling.

What did that little version of you need? ...A hug? Reassurance? To be seen? To be heard? Or a new perspective?

Eg. I needed someone to be present with me to sort out my struggles to get clarity.

What would you say to a child to help them feel understood and supported in this situation?

As an example: "I know there was a lot of chaos and confusion. The grown-ups in your life made mistakes. You were never the problem. You need to know—it was not your fault. I see you, and I understand why you feel this way. I love you, and I'm here to listen and support you. Your feelings matter. You deserve to thrive. It will get better, and you are not alone. We're in this together.

Can you now give that part of you what you need?

Eg. I can be present with myself and stay calm rather than spiralling into confusion.

As an adult, do you still feel powerless? Or is it time to embrace the possibility of choosing a new path forward?

Eg. Yes, I need to be selective who I am vulnerable with.

How would your life change if you believed and knew you were powerful?

Eg. What a refreshing thought. When I step into my personal power, I have plenty of money to pay for a coach or healer. I don't mix friendship with big deal personal challenges. I surround myself with empowering people who reflect back my value.

Self Care & Follow Up

What is something nice you can do for yourself to show the universe you are ready for change?

Eg. Get a massage, go for a walk, read a book, eat a nutritious meal. etc

Let me know if you feel you need an earlier session. I can let you know if a time becomes available.