The 3-Word Shift That Could Free You From Emotional Triggers

You've tried every tip and trick to handle overwhelming emotions—only to find yourself stuck in the same spiral.

You take deep breaths, think positive thoughts, distract yourself, and tell yourself, “This too shall pass.” But no matter what, your heart still races, your thoughts still spin, and those emotions still feel like they’re running the show.

What if the harder you try to control your emotions, the stronger they get?

Here’s the truth: most of what we’ve been taught about handling emotions like anxiety, anger, or sadness is actually keeping us stuck. It’s not the emotions themselves, but our relationship with them that needs to change.

The good news? There’s a simple, 3-word shift that can start transforming how you relate to your emotions—making them feel less like enemies to fight and more like messengers with the keys to your growth.

Fighting Emotions Backfires

When an uncomfortable emotion arises, our natural instinct is to resist or push it away. Think about it:

When anxiety strikes, you might try to reason it away or distract yourself.
When anger flares up, you might suppress it to avoid conflict.
When sadness lingers, you might tell yourself to "snap out of it."

Three Word-Shift Can Start Transforming Triggers

The 3-word shift—“Something in me”—might seem small, but it holds the power to transform your emotional experience.

Here’s how it works:

Instead of saying, “I am anxious,” say, “Something in me feels anxious.”
Instead of saying, “I am angry,” say, “Something in me feels angry.”

This subtle language change does three powerful things:

1. Creates Space: It separates you from the emotion, allowing you to observe it instead of being consumed by it.
2. Builds Compassion: It helps you approach the feeling with curiosity rather than judgment.
3. Empowers You: It reminds you that you are more than any one emotion—you are the observer, not the reaction.

Why This Works

Changing your language shifts your perspective. By saying, “Something in me,” you invite curiosity instead of resistance. You can then explore what the emotion is trying to tell you.

Your body, too, plays a crucial role in this process. Emotions aren’t just mental experiences—they’re felt in your body as physical sensations. By noticing these sensations without judgment, you create space for healing.

A Practical Guide to Begin Your Freedom From Triggers

Here’s how you can start using the 3-word shift today:

Pause and Name: When a difficult emotion arises, pause and say, “Something in me feels [emotion].”
Locate the Feeling: Ask yourself, “Where do I feel this in my body?” (e.g., a tight chest, a clenched jaw, or a sinking stomach).
Observe With Curiosity: Instead of trying to fix or change the feeling, simply observe it. Imagine it’s like listening to a friend share their story.
Thank the Feeling: Acknowledge the emotion for showing up—it’s trying to tell you something important.

Sarah’s Transformation: A Case Study

Take Sarah, a professional overwhelmed by anxiety about her career. Every time she felt anxious, she tried to rationalize her way out of it. But the more she fought it, the worse it became.

When Sarah learned the 3-word shift, everything changed. Instead of saying, “I am anxious,” she began saying, “Something in me feels anxious.” This simple shift created enough space for her to notice the tightness in her chest and the swirling thoughts in her mind.

By observing her anxiety without judgment, she uncovered its message: her body was signaling that she needed clarity, not avoidance. Over time, Sarah’s anxiety became a guide rather than a barrier, helping her make more confident decisions.

Your Path to Freedom From Triggers

What if your emotions stopped feeling like battles to fight and started becoming allies for your growth? With the 3-word shift, you can begin transforming your relationship with difficult feelings—turning reactivity into resilience, and resistance into freedom.

If you’re ready to explore these ideas further, I invite you to join my free email course, “Growing Bigger Than Your Triggers.” In this course, you’ll learn:

How to use the 3-word shift to navigate triggers with confidence
Practices to build emotional resilience and clarity
Tools for creating lasting transformation through memory reconsolidation

Send me "Growing Bigger Than Your Triggers

If You’re Ready to Start Your Journey Today

You could start today!

For those who are eager to take action now, I offer a fFee Strategy Session- online at a time that works for you. Together, we’ll:

Map your emotional patterns and uncover opportunities for transformation
Identify the roadblocks holding you back
Create a clear, personalized path forward

Click below to schedule your free Strategy Session, and let’s take the first step toward your next breakthrough—starting with just three words.

Schedule My Free Strategy Session With Dr. Paul

Rapid Content-Free Transformation | Conversational Hypnotherapy & Coaching

15578 S Hillside St,

Olathe, KS 66062

913-706-6796

drpaul@pauldfitzgerald.com

We do not provide medical or psychiatric care, mental illness diagnosis, or treatment. Hypnotism is an adjunct to, but not a substitute for, medical or psychiatric treatment. Consult with your healthcare provider for any physical or mental health concerns. Results may vary from person to person.

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