The Trigger Map exercise

• Card 1

  Trigger mapping means slowly tracing a recent reaction backwards, from the behaviour to the very first signal, so the whole chain becomes visible. This can make future reactions feel more understandable and less sudden.

• Card 2

  How to map a trigger

  1. 1Choose one recent momentPick something manageable to start with, not the hardest thing you can think of.
  2. 2Name the behaviourWhat did you actually do or say?
  3. 3Trace the feelingWhat emotion was present just before the behaviour?
  4. 4Trace the body sensationWhat did you notice physically, and when did it start?
  5. 5Identify the triggerWhat was the cue — internal or external — that started this chain?
  6. 6Look for the echoDoes this trigger connect to something familiar or older?

  If this exercise brings up strong feelings, it's completely fine to pause, ground yourself, and come back another time — or not to continue with it at all.

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