Triggers
Name one common emotional triggers
Name one healthy coping skill.
Deep breathing, journaling, grounding, calling a friend, mindfulness, exercise, etc.
True or False – All emotions are “bad.”
False – All emotions are natural; it’s how we respond to them that matters.
What does “S” stand for?
S = Stop.
Share one emotional regulation goal for this week.
Personal answer—examples: practice grounding, pause before reacting, journal emotions.
What does a trigger usually lead to if left unchecked?
Often leads to impulsive behavior, conflict, relapse, or unhealthy coping.
What does deep breathing do to the nervous system?
It slows the heart rate, activates the parasympathetic nervous system, and calms the body.
Name two physical signs of anger.
Raised voice, clenched fists, muscle tension, rapid heartbeat, flushed face.
What does “O” stand for?
O = Observe.
Who can you reach out to when emotions feel overwhelming?
Support system—friend, sponsor, therapist, family, group member.
Share one of your personal triggers.
Personal answer from group member.
Demonstrate a grounding exercise for the group.
5-4-3-2-1 senses, progressive muscle relaxation, focusing on surroundings.
What is the difference between reacting and responding?
Reacting = impulsive, automatic. Responding = thoughtful, intentional.
Give an example of “Take a step back.”
Example: Take a deep breath, notice your surroundings, pause before acting.
What is one thing you can do today to self-soothe?
Examples: take a walk, listen to music, deep breathing, grounding, positive affirmations.
How can identifying triggers help with emotional regulation?
It allows us to prepare, respond instead of react, and choose healthier coping skills.
Give an example of “opposite action.”
Example: If you want to isolate when sad, do the opposite—call a supportive person.
Why is it important to name emotions instead of ignoring them?
Naming emotions helps validate experiences, reduces intensity, and guides coping choices.
Describe a situation where using STOP could prevent an impulsive action.
Example: Instead of yelling in an argument, use STOP to pause and calm down before replying.
How could journaling help with emotional regulation?
Journaling builds awareness, tracks progress, and reduces emotional intensity.
Role play: Pretend you’re triggered by criticism—how could you respond mindfully?
Role play response, examples may include: pause and breathe, walk away, use STOP skill, positive self-talk.
Share a time you successfully used a coping skill to avoid acting on impulse.
Personal response.
Teach the group a strategy for sitting with uncomfortable emotions.
Examples: mindfulness, labeling feelings, self-compassion, grounding skills.
Act out the entire STOP skill with a partner using a mock scenario.
Role play demonstration—Stop → Take a step back → Observe → Proceed mindfully.
Create a short “calm down plan” with 3 steps.
Example: 1) Pause and breathe, 2) Use grounding, 3) Call support or use positive coping.