Discover Your Emotional Triggers at Work

Emotional intelligence begins with self-awareness.

One of the most effective ways to build this awareness is by identifying your emotional triggers.

A trigger is any situation, behaviour, or event that sparks a strong emotional reaction in you.

By noticing and reflecting on these triggers, you can learn to manage your responses more consciously and lead with greater balance.

Exercise: 3 Steps to Identify Your Emotional Triggers

Step 1 – Recall a recent situation

Think of a specific work-related moment where you felt a strong emotion

(for example: frustration in a meeting, stress under deadline, anger with a colleague).

Write it down in a notebook.

Step 2 – Describe what happened

• What exactly happened?

• How did you feel in that moment?

• How did you react (words, actions, tone, body language)?

Step 3 – Reflect on the deeper meaning

• What does this reaction reveal about your needs, values, or expectations?

• Is there a pattern you notice across similar situations?

• What alternative response could you try next time?

Repeat this exercise for at least one week, collecting 3–4 examples.

By the end, you will start to see clear patterns in your triggers.

This awareness is the first step to transforming automatic reactions into intentional, constructive leadership behaviours.

Tip: Share your insights with a coach, mentor, or trusted colleague to gain perspective and accountability.

Link: https://hbr.org/2012/07/emotional-contagion-can-ta?autocomplete=true