From Chaos to Calm: Master Emotional Triggers and Transform Your Life

I was in the kitchen chopping onions when I heard my son yelling from the living room, followed by the unmistakable sound of a tantrum brewing. As a parent, I’ve learned that kids have a way of making everyday mishaps feel like the world is ending—especially when their beloved gadgets are involved.

This time, it was his mobile phone charger. Left plugged in and unattended on the coffee table, it had become an irresistible target for our mischievous pet bunny. Sure enough, the charger was now in two chewed-up pieces. My son was furious, not at himself for leaving it out (despite my countless reminders) but at the bunny.

As I entered the living room, trying to suppress my laughter, I explained:

"It’s not the bunny’s fault—he doesn’t know any better. But you do. Next time, be mindful of where you leave your things."

A half-hour later, after his emotions had simmered, he came to me with a serious expression.

"Maman," he said, "can I ask you something? Would you tell someone something that might hurt them, or would you keep it a secret?"

Bracing myself for what sounded like a prelude to a dramatic confession, I answered, "It depends. If it’s something important, I’d rather know the truth."

What he said next caught me off guard:

"Maman, I was so mad that you wouldn’t buy me a new charger, so I cut your iPhone charger with scissors. I’m really sorry."

Internally, I was Mount Etna ready to erupt. Externally, I kept slicing onions like nothing had happened, repeating my mantra: “Pause—what a pleasure.”

I thanked him for his honesty, calmly explained that taking anger out on others isn’t okay, and gave him a consequence: no phone or TV for a week. To my surprise, he accepted it without complaint. And a few days later, I treated myself to a shiny new charger (which, honestly, I needed anyway).

The key to staying calm in that moment? Learning to manage emotional triggers before they manage me.

Welcome to Your EQ Oasis Weekly Digest: Healing Emotional Triggers

Each day this week, we’ll explore how to identify, navigate, and transform emotional triggers into opportunities for growth and inner peace. If you’re ready to dig deeper, check out the full edition of Heal with EQ Premium, where I share practical tools and reflections to help you stay calm during life’s chaotic moments.

💡 Pro Tip: Follow Heal with EQ for daily bite-sized videos designed to help you master your emotional well-being.

Monday: Moonlight Motivation 🌙

Emotional triggers are those moments when a situation or interaction causes an intense reaction—often out of proportion to the event itself. They’re like emotional echoes of unresolved experiences or deeply ingrained beliefs.

Understanding your triggers is the first step to transforming them. Without awareness, triggers control us. With awareness, we reclaim our power.

On Monday, I shared how to recognize your triggers and begin breaking free from reactive patterns. Managing triggers isn’t just about self-control; it’s about strengthening relationships, fostering self-trust, and creating inner peace.

<< Watch Video Here >>

Tuesday: Mars in Motion 🔥

Theme: Triggers in Action: How to Pause Before Reacting

Mars, the planet of action, symbolizes energy, drive, and passion. But when we’re triggered, that energy can easily spiral into impulsivity. Learning to pause before reacting is like finding a hidden superpower—it allows us to transform knee-jerk reactions into thoughtful responses.

💡 Reflection Prompts:

1. When was the last time you reacted to a situation and regretted it later? Reflect on the emotions, circumstances, and triggers involved.
2. What would it have felt like to pause in that moment? Imagine creating a space between your trigger and response. How might that have changed the outcome?
3. What’s one simple action you can take today to strengthen your “pause muscle”? (e.g., deep breathing, counting to ten, or stepping away briefly.)

Affirmation:

"I choose to pause and respond with clarity and intention."

For more strategies to practice the art of pausing, dive into the Heal with EQ Premium Edition.

Wednesday: Mercury’s Wisdom 💬

Theme: Changing the Story You Tell Yourself

Theme: Rewriting the Story You Tell Yourself

Emotional triggers often come from the stories we’ve internalized—about ourselves, others, or the world. Mercury, the planet of communication, encourages us to examine and rewrite these narratives.

For example, if you feel unappreciated at work, the story you might tell yourself is:

"I’m not good enough, and my efforts don’t matter."

But is this really true? Or is it a belief rooted in past experiences?

Reflection Prompt:

• What story are you telling yourself about a recent trigger?
• How can you rewrite this narrative to reflect self-compassion and empowerment?

<< Watch Here >>

Thursday: Jupiter’s Growth 🌱

Theme: Healing Fear of Rejection, Our Biggest Trigger

Theme: Healing Rejection and Other Painful Triggers

Rejection—whether it’s being left out, overlooked, or misunderstood—is one of the most common and painful emotional triggers. It taps into our core need for belonging and validation. But Jupiter, the planet of expansion, reminds us that every challenge holds an opportunity for growth.

The ABCDE Framework by Dr. Albert Ellis is a practical tool to help reframe rejection and turn it into a stepping stone for emotional growth.

A – Activating Event:

What triggered the feeling of rejection?

B – Beliefs:

What automatic thoughts did this event trigger?

C – Consequences:

How did these beliefs impact your emotions and behavior?

D – Dispute:

Challenge the validity of your beliefs.

E – Effect:

Reframe your beliefs to create a healthier emotional response.

Friday: Venus’ Love 💖

Theme: The Gift of Triggers

Triggers aren’t the enemy—they’re invitations to heal. They illuminate unresolved wounds and offer us the opportunity to grow into a more grounded, resilient version of ourselves.

In today’s poem, The Gift of Triggers, I explored how leaning into discomfort can free us from the emotional baggage we carry. Triggers, when embraced, become powerful tools for self-discovery and transformation.

<< Watch Here >>

Saturday: Saturn's Shield 🛡

Theme: Boundaries as Emotional Protection

Saturn’s energy is all about boundaries, discipline, and structure. When we set boundaries—whether with others or within ourselves—we create space to heal, recharge, and navigate emotional triggers with clarity.

On Saturday, I shared practical ways to set boundaries that honor your emotional well-being and prevent stress from turning into burnout.

<< Watch Here >>

Sunday: Solar Shine ☀️

Theme: Recharge, Reflect, and Renew

Sundays are for reflection. As we wrap up this week’s journey, take a moment to celebrate the progress you’ve made in understanding and managing your emotional triggers.

🌱 Intention for the Week Ahead:

"I will honor my emotions without letting them control me. I will pause, reflect, and choose responses that align with my values."

Your journey from chaos to calm is a lifelong process. Every small step you take strengthens your ability to respond to life’s challenges with grace, courage, and emotional intelligence.

🌱 Deepen Your Journey

Ready to take your emotional intelligence journey to the next level? Here are some powerful ways to deepen your growth and transformation:

1. Subscribe to the Premium Newsletter: Unlock exclusive tools, strategies, and reflections to build a life you love with emotional intelligence. 👉 Subscribe to Heal with EQ Premium Newsletter
2. Listen to the Heal with EQ Podcast: Gain actionable insights, personal stories, and emotional intelligence strategies to transform your pain into power. 🎧 Tune in to the Heal with EQ Podcast
3. Break through limitations, reclaim your worth, and create the life you deserve. This one-on-one mentoring program is designed for ambitious women ready to rise. 🌟 Learn More About the Mentoring Program for Women
4. Join the EQ Oasis Community: Connect with like-minded individuals committed to emotional resilience. Join the Waiting List.
5. 6-Day Inner Peace Challenge: Start your journey to inner calm and clarity with this free guided program. Learn More Here.
6. Explore More on YouTube: Dive deeper into emotional intelligence and personal growth with my videos. Subscribe Here.

Looking Ahead & Stay Connected

Next week, we’ll explore how to reflect on 2024 and set empowering intentions for 2025—without guilt or shame over unmet resolutions.

I’d love to hear your thoughts on this week’s reflections! Share your insights and experiences in the comments below.

With love & gratitude,

Nadja 💙 💜 💗

P.S. If this resonated with you, share it with someone who might benefit from learning to master their emotional triggers too!