We’ve all had moments when something small sets off a surprisingly big reaction. Maybe it’s a comment, a memory, or even just a tone of voice—and suddenly your body is tense, your thoughts are racing, and you’re not even sure why.
That’s where the Trigger Tree comes in. Think of it as a step-by-step process to trace your emotional reactions back to their roots, while also giving yourself tools to move forward with more compassion.
Just like a tree, your trigger has branches (feelings, fears, insecurities), a trunk (the situation), and deep roots (past experiences). By walking through this practice, you can bring clarity to what’s really going on underneath the surface.
Step 1: Identify the Trigger
What set you off? Be as specific as possible. It could be something like:
- “My coworker dismissed my idea in the meeting.”
- “My partner forgot to text me back.”
- “I saw a post online that made me feel left out.”
Naming the trigger helps you see it clearly instead of letting it swirl vaguely in your mind.
Step 2: Notice the Feelings That Come Up
Pause and ask yourself: What emotions am I feeling right now?
- Anger? Sadness? Embarrassment? Loneliness?
You may notice more than one—write them all down.
Step 3: Name the Fears That Arise
Triggers often awaken old fears. Ask yourself: What am I afraid this means?
- Fear of not being good enough.
- Fear of being abandoned.
- Fear of failing.
Step 4: Explore the Root of the Trigger
Where have you felt this before? Sometimes triggers tap into older wounds. Maybe a teacher once dismissed your ideas. Maybe you grew up feeling unseen. Identifying the root doesn’t erase the present pain, but it helps you understand why this moment feels so heavy.
Step 5: Notice the Insecurities That Appear
What doubts about yourself does this bring up?
- “Maybe I’m not smart enough.”
- “Maybe no one values me.”
- “Maybe I’m too much / not enough.”
Seeing insecurities clearly allows you to meet them with compassion instead of letting them run the show.
Step 6: Name What’s Out of Your Control
This is crucial. Triggers often make us want to control everything—but not everything is ours to control. Write down what you cannot change (for example: other people’s choices, the past, what someone thinks of you).
Step 7: Name What Is in Your Control
Shift focus to your agency. What can you choose here?
- How you respond.
- What boundaries you set.
- How you take care of yourself.
Step 8: Find Ways to Soothe Yourself
Ask: What could help me feel safe, calm, or grounded right now?
- Taking a walk.
- Breathing deeply.
- Listening to music.
- Talking with a trusted friend.
Step 9: Write Yourself an Affirmation
Close the loop by speaking truth over yourself. Something like:
- “I am allowed to take up space.”
- “I am safe, even if others don’t understand me.”
- “My value doesn’t depend on someone else’s response.”
Connecting the Trigger Tree to Art
Once you’ve walked through these steps, you might feel both clarity and heaviness. That’s why turning this process into an art project can be so healing. Art lets you process with your hands, not just your mind.
Here are a few ideas for transforming your Trigger Tree into a creative practice:
Draw or paint a literal tree.
- On the branches, write your feelings, fears, and insecurities.
- On the trunk, write your trigger.
- In the roots, write where this comes from.
- Around the tree, paint or draw symbols of what soothes you and affirmations that support you.
Make an abstract piece.
Choose colors or shapes to represent each part of the process. Maybe red for anger, blue for sadness, green for hope. Let your hands move intuitively.
Art journaling.
Combine your written responses with doodles, collage, or watercolor washes. Allow the words and images to overlap until they tell your story together.
The act of creating doesn’t need to be “beautiful.” It just needs to be yours. By externalizing your trigger through art, you take it out of your body and into a form you can see, hold, and reflect on.
Final Thought
The Trigger Tree is more than a tool—it’s an invitation. An invitation to pause, to understand yourself, and to give yourself care instead of criticism.
And when paired with art, it becomes even more powerful: a way to transform difficult emotions into something tangible, creative, and healing.
Because every trigger is a teacher. And every tree you draw can be a reminder that growth is always possible—even from the hardest roots.
WAVES OF EXPRESSION 
What did you think of this idea??