This episode explores how we can start to rewire our emotional triggers by understanding the connection between thoughts, body sensations, and past experiences. When we recognize that emotions are simply our body’s physical response paired with a situation, we can begin to shift how we respond—especially to everyday stressors.

Emotions are like a best friend necklace—one side is the thought, the other is the nervous system’s physical reaction.

That pairing is what creates an emotional experience, and when it repeatedly leads to stress or shutdown, we often call it a trigger.

These responses are shaped by predictive wiring—patterns built over time from past experiences.

With awareness, we can begin to upgrade those patterns. For example, if sarcasm has triggered a flight response in the past, noticing the physical reaction, recognizing the situation is out of your control, and reminding yourself you’re safe can begin to rewire that response. You may still feel annoyed, but the intensity of the trigger becomes lighter over time.

Not everything needs to be processed deeply—if it’s a one-time moment, a simple reminder that you’re safe can be enough.

For patterns that show up repeatedly, making a plan and practicing nervous system regulation in the moment helps shift the default response.

By noticing what’s happening in your body and choosing how to respond, you’re not erasing the past—you’re rewiring the future, one trigger at a time.