How EMDR Can Help You Manage Being Triggered During Conflict

Conflict can trigger deep emotional responses, often leading to intense reactions that leave us feeling overwhelmed, hurt, or misunderstood. If you've ever found yourself becoming unexpectedly upset or defensive during a disagreement, you may be experiencing what’s known as being "triggered." While these reactions can be common and natural, they can hinder effective communication and resolution. Fortunately, Eye Movement Desensitization and Reprocessing (EMDR) therapy offers a powerful tool for managing triggers and transforming how you respond to conflict.

In this blog post, we’ll explore why we get triggered during conflict and how EMDR therapy can help you break free from these emotional patterns.

What Does It Mean to Be Triggered During Conflict?

Being "triggered" refers to a strong emotional reaction to something that reminds you of a past trauma or painful experience. This could be a word, tone of voice, or situation that unconsciously brings up feelings of fear, anger, shame, or sadness. In the context of conflict, being triggered can make it difficult to stay calm or communicate effectively, leading to escalation instead of resolution.

For example, if you experienced emotional neglect as a child, an argument with a partner might evoke feelings of abandonment, even if the current situation is unrelated. These emotional responses often bypass logic, making it harder to control your behavior during the conflict.

Why Does Being Triggered Happen?

When we’re triggered, we are typically reacting to a past experience stored in our unconscious mind. Our brains are wired to protect us from perceived threats, and traumatic experiences are often stored in a way that makes them feel alive in the present. When a situation in the present bears similarities to an event from the past, the brain reactivates the emotional response associated with the trauma.

In conflict situations, this might mean that instead of focusing on resolving the issue at hand, you’re subconsciously re-living a painful past event. This can lead to irrational emotional outbursts, withdrawal, or even disengagement from the conversation altogether.

How EMDR Can Help Manage Triggers During Conflict

Eye Movement Desensitization and Reprocessing (EMDR) is a highly effective therapeutic approach designed to help individuals process and heal from past trauma. During EMDR therapy, clients use bilateral stimulation (often in the form of guided eye movements) to reprocess traumatic memories and associated emotions. This process helps to "desensitize" the emotional charge attached to these memories, allowing individuals to respond more rationally and calmly when faced with similar situations in the future.

Here’s how EMDR can help you manage being triggered during conflict:

1. Reprocessing Past Trauma

EMDR helps you reprocess memories of past conflicts or traumatic events that might be influencing your current reactions. By reworking these memories in a safe, controlled environment, EMDR helps diminish their emotional intensity. This can make it easier to respond to present-day situations without automatically being pulled back into past pain.

2. Creating New Associations

Through the EMDR process, new, more adaptive associations can be formed with previously triggering memories. For example, if you associate conflict with abandonment, EMDR can help you reframe this belief and develop healthier, more empowering associations with conflict.

3. Reducing Emotional Reactivity

EMDR helps you regulate your emotions by allowing you to process unresolved trauma. This reduces the intensity of your emotional responses to current situations, including conflicts. With practice, you can begin to respond more thoughtfully rather than emotionally, leading to more effective communication and problem-solving.

4. Improving Emotional Resilience

As you work through past trauma with EMDR, you can build greater emotional resilience. This means you’ll be less likely to be overwhelmed by triggers and more capable of managing stress and conflict in a calm, grounded manner.

5. Enhancing Self-Awareness and Communication

EMDR therapy encourages greater self-awareness, allowing you to better understand why certain situations trigger you. This knowledge can be invaluable when communicating with others during conflicts, as you’ll be able to recognize and address your emotional responses before they escalate.

Practical Tips for Managing Triggers During Conflict

While EMDR therapy can offer significant long-term benefits, there are also immediate strategies you can use to manage being triggered during a conflict:

• Take a Pause: If you notice yourself getting triggered, take a moment to pause. Breathe deeply, step away from the situation if necessary, and allow your emotions to settle.

• Practice Mindfulness: Being mindful of your thoughts and emotions can help you stay grounded in the present moment. Acknowledge your feelings without letting them control your actions.

• Communicate Your Needs: Be open about your triggers with your partner, friends, or colleagues. This transparency can lead to healthier, more empathetic conversations and conflict resolution.

• Seek Professional Support: If you find that being triggered during conflict is causing significant distress or difficulty in your relationships, consider seeking EMDR therapy to address the root causes.

Conclusion

Being triggered during conflict is a common experience for many, but it doesn’t have to define how you navigate relationships or resolve issues. Through EMDR therapy, you can heal from past trauma, reduce emotional reactivity, and approach conflict in a more balanced, mindful way. If you find yourself often feeling overwhelmed during disagreements, EMDR may be the key to breaking free from the emotional patterns that hold you back.

If you're ready to explore how EMDR therapy can help you manage triggers and create healthier communication patterns, reach out to a licensed EMDR therapist today.

*This blog post was developed with the assistance of AI, which helped organize and enhance the content. The final content has been reviewed and refined to ensure it aligns with our values and to ensure it provides valuable insights to our readers.

Dr. Rosemary Rukavina is a licensed psychologist based in Burnaby, BC, specializing in EMDR and Couples therapy. She helps individuals work through trauma, anxiety, burnout, relationship issues, and other mental health concerns using evidence-based techniques. Dr. Rukavina offers a compassionate and grounded approach to support clients on their journey toward healing and growth. Learn more.