Why Do Small Things Trigger Big Emotions? (And How God Heals Them)
- Jen Weir
- 3 days ago
- 3 min read
Have you ever wondered why a small comment or situation can create such a big emotional reaction?
💡 Here’s the truth: Triggers are rarely about just the moment you’re in. They are often connected to:
✨ Old memories you’ve never processed
✨ Lies you believed about yourself (or God) when you were hurt
✨ Unhealed places in your heart where God wants to bring His truth.
Yes, that last one isn’t easy to face, but it’s real. Many times, God allows us to “circle the mountain” again so He can bring healing to areas we’ve overlooked.
You may have asked yourself: “This reaction doesn’t make sense. Why am I so upset?”
My friend, you’re not crazy. You’re not overly sensitive. You’re simply carrying something that needs compassion, curiosity, and most importantly—God’s healing touch.
👉 Give yourself grace. Don’t “should” on yourself. You know—I should do this…I shouldn’t feel that way… Those thoughts only add weight instead of lifting it.
Journaling Through Triggers
I often recommend journaling through triggers and potential reasons. Even if journaling isn’t your favorite practice, it can help you look objectively at what’s happening in your emotions and discern what it truly is—and what it’s not.
Here are a few prompts to get started:
✍️ 1. What situations or comments have triggered me recently—and how did I react? Look for patterns: Is it a tone of voice, a type of person, or a setting? Write them down honestly without judgment.
✍️ 2. When I feel emotionally hijacked, what lie might I be believing about myself in that moment? Am I believing I’m unworthy, unloved, not enough, not safe, or invisible?
➡️ Scripture to anchor: “You are altogether beautiful, my love; there is no flaw in you.” —Song of Songs 4:7
Replace the lie with God’s truth.
✍️ 3. What memory or past experience does this emotion remind me of—and how might God want to bring healing to that place? Ask Him to show you the root—not to relive pain, but to release it. Invite Abba into the memory. Ask Him to heal what still hurts.
Yes/No Journaling for Simplicity
Now, maybe you’re like me, and sometimes you just don’t want to “dig deep.” You’d rather skip the English class vibe of overanalyzing everything (“What did the author mean when Joe placed the milk on the table?” … probably that Joe found a place for the milk! 🤷🏼♀️).
For those moments, I’ve created yes/no style prompts. These quick checks bring awareness without the heavy lifting of interpretation. You can always add a “why” afterward, but even without it, they shine a light on truth.
Here are 10 simple prompts with affirmations to strengthen your mind in God’s truth:
Prompt: Did I notice when something small felt bigger than the moment?
Affirmation: I honor the depth of my feelings without judgment.
Prompt: Did my body react before my mind could explain why?
Affirmation: My body speaks truth; I listen with kindness and curiosity.
Prompt: Did I feel myself replaying an old memory in today’s situation?
Affirmation: The past does not control me. I am safe in the present.
Prompt: Did I avoid something because it reminded me of past pain?
Affirmation: I choose courage one step at a time, and that is enough.
Prompt: Did I catch myself feeling defensive when no real threat was present?Affirmation: I can lower my guard and trust that I am safe here and now.
Prompt: Did I experience emotions today that felt “out of proportion”?
Affirmation: All emotions have value. I allow them to pass through me.
Prompt: Did I sense my mood shift quickly after someone’s words or actions?Affirmation: I effortlessly return to my center. I decide what stays with me.
Prompt: Did I recognize when I wanted to withdraw or shut down suddenly?Affirmation: I honor my need for space and gently return when I’m ready.
Prompt: Did I feel myself going into “fix it” or “people-pleasing” mode automatically?Affirmation: I release the need to please. My worth is not tied to performance.
Prompt: Did I give myself space to pause instead of reacting right away?
Affirmation: I am learning to breathe, pause, and respond with wisdom.
You don’t have to stay in reaction mode. With God’s presence, truth, and a bit of intentional reflection, even the deepest triggers can become places of freedom.
Remember: Your triggers aren’t punishments—they’re invitations. Invitations to pause, to listen, and to let God’s truth settle into the places where pain once lived. 💛
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