How to Handle Emotional Triggers in a Competitive Work Environment

Do you ever feel like work is a minefield of emotions just waiting to go off?  One minute, you can be just fine; but the next, some random comment has you on edge. And as you can imagine, in a competitive setting, it’s almost impossible not to feel triggered at times. Everyone’s pushing. Targets are high, and before you know it, those little moments - like someone grabbing credit for an idea you’ve had, or just feeling overlooked - start to pile up. So, how can you handle these situations?

What Are Emotional Triggers?

Emotional triggers are situations, words, or actions that fire a fierce response. They’re usually tied to past events, personal values, or latent insecurities.

In the workplace, they can feel even sharper because they often hit on the things we care about most:

• Our self-worth
• Ambitions
• The need to be seen as competent

Common Emotional Triggers

There's no saying what might affect you, because we're all unique. Still, some triggers are practically universal in most situations.

Let’s look at a few common ones that seem to push everyone's buttons.

Performance pressure

When everything at work is about results, the pressure to perform is like a shadow that follows you everywhere. Sure, it can be motivating. But it can also feel like a heavy weight on your shoulders that makes you second-guess every move.  And soon, stress creeps in, making it a tough job to focus on anything but the next deadline.

Personal rivalries

Few things stir up emotions like workplace rivalries - even those that start out friendly!  It’s easy for something small, like a wayward comment, to come across as inappropriate when you’re all vying for the same spotlight. But these little things build up sooner or later, and those “friendly” rivalries no longer feel so friendly…

Comparison with colleagues

Be honest—who hasn’t sized themselves up against a coworker at some point? It’s practically built into competitive environments, isn’t it? You see someone else getting ahead, hitting their targets, or seeming effortlessly successful, and suddenly, you’re questioning everything.

The more you compare, the more it feels like you’re falling behind.  Even if you’re doing just fine.

The Damage That Unmanaged Triggers Do

Emotional triggers don’t just vanish when you try to brush them off.  They linger, creeping back when least expected. And over time, they can weigh you down, affecting how you feel and work. If left unchecked, they often lead to stress, mental fatigue, and, eventually, burnout.  So it’s best to take them seriously, isn’t it?

And if you’re feeling the effects, you’re definitely not on your own. In APA’s 2021 Work and Well-being Survey, 79% of U.S. employees reported work-related stress, just in the past month. The result?  3 out of 5 employees said stress drained their motivation, energy, and focus, with many feeling mentally and physically worn out.  How can this be acceptable?

One of the trickiest parts of handling them is to realize just how easily they lead to problems. What starts as dodging or delaying a tough situation can quickly spiral. Before long, these behaviors can snowball into procrastination-related mental health issues, which only get worse in high-pressure environments. It’s like trying to run a marathon with a backpack full of bricks.  You’re dragging so much behind that, eventually, it’s impossible to keep up.

Letting them pile up can make you feel disconnected from work and other people. Everything - even the simple things - feels ten times harder when that happens. So it’s best to confront these patterns in a timely fashion.

How To Identify Your Emotional Triggers

First of all, you need to figure out what they are.
So here’s how to start noticing the triggers that apply to you:

• Be aware of your physical reactions: Our bodies often react before our minds catch on. Are your shoulders tight? What about a clenched jaw?  Or that sinking feeling in your stomach? These are signs. So, the next time you feel this way, take a second to ask why.
• Track recurring emotions: If you notice certain passions popping up in similar situations - say, a pang of insecurity when a coworker’s work gets praised - there’s a good chance that’s a trigger. Use a note pad or your phone to write down brief details about when it happens, so you can start seeing what connects them.
• Reflect on previous experiences: Sometimes, they relate to past situations. If a particular type of feedback always sets you off, it might be linked to an earlier experience. Understanding this will help to separate what’s happening now from what’s long gone.

Learning to do this won’t happen overnight. But the more you notice what’s happening, and why, the better you’ll get at staying one step ahead.

Recommended Strategies

Now it’s time to figure out how to keep them from hijacking your day.

The goal here isn’t to erase these triggers. After all, they’re part of you. But a few “go-to” strategies will keep them in check so they don’t end up controlling you.

1. Practice mindfulness

When emotions start to spike, grounding yourself in the moment can quickly bring things back to reality. Try deep breathing, and focus on something tangible close to hand.  Or close your eyes and count to ten. These tiny moments create enough space to breathe before reacting.  And they help you take the next step with a clearer head.

2. Reframe your point of view

All it takes to feel better sometimes is looking at things from a different angle. Say a coworker’s critique sets you off. Well, instead of seeing it as a personal attack, try seeing it as a chance to learn something new. Is this easy?  Not at all. But over time, reframing helps turn those “ouch” moments into chances for you to grow instead of just obstacles in the way.

3. Set well-defined boundaries

If constant interruptions spring up, try to allocate specific times for focus - and share them with your team. Letting others know when you’re “in the zone” won't only protect your schedule, though; it will protect your peace. And in a high-stakes environment? That kind of space can make all the difference!

4. Release built-up tension with physical activity

Believe it or not, a great solution is often as simple as getting your body moving. Go for a quick walk, or stretch away from your desk, or do a few deep breaths. Even a brief period of physical movement can give you a break from the mental loop while helping to release the stress that tends to linger. Five minutes - just that - can completely change your mood and help you reset.

Finishing Words

From what we’ve said here, it should be clear that learning to handle your triggers isn't about becoming immune to them but rather about building your resilience. Because, no matter how skilled you are at handling things, those nerve-wracking moments will happen again. Nonetheless, with patience, you'll get better at staying steady, even when things heat up. So, the next time something sets you off, take a breath. Pause. Remind yourself of your triggers and the go-to strategies you’ve derived. These steps will start to feel natural - more like habits and less like effort. And that’s when it’s clear that you’re in charge of the situation, not the other way around.