Trigger maps – self-reflection & orientation
These trigger cards help you to become more aware of personal triggers and to better understand what happens inside you in stressful situations.
They were developed from personal experience and offer you a clear, structured opportunity for self-reflection.
Each card helps you to record step by step:
what the specific trigger was
what your typical reaction looks like
what feelings arise
what you need right now
which skills or strategies could help you deal with it
Gradually, an individual picture of your triggers, your inner reactions, and your needs emerges. The cards can help you recognize patterns, perceive yourself earlier, and react more consciously to challenging situations.
Trigger cards are particularly useful for reflecting on difficult moments, but also for preparing for known triggers. They create a calm environment to process experiences without overwhelming or judging you.
Especially in cases of emotional overload, inner tension or dissociation, it can be relieving not only to feel triggers, but also to be able to name and structure them.
The trigger cards are designed on one side only and are intended to be printed as many times as desired .
The number of cards on the template is designed to ensure that enough cards are available to repeatedly record triggers.
The cards are not intended for laminating , but rather as everyday working material. They can be used multiple times, reprinted, and filled out again depending on the situation.
This way, you can always jot down your triggers directly in the moment or on the go , whether at home, in your bag, or as part of your journal. This helps you to regularly identify triggers and notice changes over time.