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Listening to Your Triggers – How to Suspend Judgment When You Are Angry

Posted on Jan 05 2018 under Blog Posts

Pertinent Points

  • A hot button or trigger word can be words, a tone of voice, or a particular way someone conveys body language that sets you off.
  • Everyone has different hot buttons and trigger words that can cause them to become angry.
  • When we are feeling triggered we automatically rush to judgment about what the other person is saying or doing.

Key Question: How can you listen past their anger or yours?

Identify your physiological triggers.

It is essential to know when you begin feeling triggered, whether your face gets hot, shoulders tense, or your stomach starts turning, being able to recognize when you are triggered helps you to be more efficient in addressing it.

Take the judgment out of what happened.

When we are in a hot-button moment, we unconsciously jump to judgment. We feel accused, devalued, disrespected, or powerless. We judge what the person said and frame it negatively without considering that what we interpreted may not have been what the person intended.

Breathe to Calm Judgmental Thoughts.

Take deep breaths to calm yourself when you are feeling triggered. By taking deep breaths, you allow oxygen to the brain which can directly impact the adrenaline pumping through your system. By calming yourself down, you allow yourself to hear what the other person is saying without becoming defensive.

Be Curious in Conversation.

Ask the person questions about what they are thinking and feeling, to learn more about what is going on with them. Observe what is going on with the other person so you can begin to understand and question the situation.

Develop Self- Empathy.

Identify your feeling words to understand and determine what exactly you need at that moment.

Assignment for the week:

In our interview with Susan H. Shearouse on the Texas Conflict Coach® podcast, Susan suggested an assignment to listen to your reactions. Listen for the moments when you are hooked by trigger words and hot buttons, and spend some time identifying your feelings at that moment and what your needs are to address those feelings.

To learn more about this topic, listen to the entire episode entitled, Hot Buttons and Trigger Words: How to Listen Past Your Anger or Theirs.

Abigail R.C. McManus M.S Negotiation and Conflict Management

Guest Blogger


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