Trigger Tracking Journal
A gentle log for noticing what triggers you, how it shows up in your body and emotions, and what helps you come back. Print several copies and fill one in whenever you feel able.
Gentle reminder: This worksheet is for self-reflection, not for reliving distressing detail. If any question feels too much, skip it. Pause and ground yourself between entries.
Entry 1
Date & time
Where was I? Who was I with?
What happened just before I was triggered?
What did I notice in my body?
e.g. heart racing, chest tight, hot, frozen, shaky, numb
What emotions came up?
e.g. fear, shame, anger, sadness, helplessness
Intensity of the response (circle one)
Low12345678910High
What thoughts went through my mind?
How did I respond? (fight / flight / freeze / fawn / other)
What helped me come back to the present?
What might I try next time?
Entry 2
Date & time
Where was I? Who was I with?
What happened just before I was triggered?
What did I notice in my body?
e.g. heart racing, chest tight, hot, frozen, shaky, numb
What emotions came up?
e.g. fear, shame, anger, sadness, helplessness
Intensity of the response (circle one)
Low12345678910High
What thoughts went through my mind?
How did I respond? (fight / flight / freeze / fawn / other)
What helped me come back to the present?
What might I try next time?
Entry 3
Date & time
Where was I? Who was I with?
What happened just before I was triggered?
What did I notice in my body?
e.g. heart racing, chest tight, hot, frozen, shaky, numb
What emotions came up?
e.g. fear, shame, anger, sadness, helplessness
Intensity of the response (circle one)
Low12345678910High
What thoughts went through my mind?
How did I respond? (fight / flight / freeze / fawn / other)
What helped me come back to the present?
What might I try next time?
Patterns I'm noticing
After a few entries, look back and see what repeats.