Podcast Summary: Title: Deal With Your Triggers Easily; A Therapy Method For Empathic High Achievers
Host: Rebecca Hunter, MSW
Release Date: August 15, 2025
Podcast: Take Out Therapy: End Overthinking & Overwhelm for Empathic High Achievers

Introduction

In the episode titled "Deal With Your Triggers Easily; A Therapy Method For Empathic High Achievers," Rebecca Hunter, MSW, delves into the concept of emotional triggers and provides a practical framework to manage them effectively. Geared towards empathic high achievers who grapple with overthinking and overwhelm, Hunter offers actionable strategies to navigate emotional responses with clarity and calm.

Understanding Triggers

Timestamp: [02:30] – [05:00]

Rebecca begins by differentiating between colloquial uses of the term "trigger" and its psychological meaning. She explains that a trigger is not just a fleeting annoyance but a profound emotional reaction rooted in past experiences.

“When something in the present feels familiar, it kind of pulls the fire alarm and elevates your nervous system, especially in situations where you feel powerless.” – Rebecca Hunter [03:45]

She emphasizes that triggers often stem from past pain rather than present realities, causing intense emotional and physiological responses that can disrupt relationships and cloud judgment.

The Physiology of Triggers

Timestamp: [05:01] – [10:30]

Hunter breaks down the neurological and physiological processes involved when a trigger is activated. She explains the role of the amygdala as the brain's threat detector, which responds to perceived threats based on past trauma.

“The amygdala... fires off an alarm based on past experiences... not necessarily current reality, even though that might hurt you too.” – Rebecca Hunter [06:15]

This activation leads to the sympathetic nervous system releasing stress hormones like adrenaline and cortisol, preparing the body for fight, flight, or freeze responses. Consequently, the prefrontal cortex, responsible for rational thinking, becomes less active, leading to impulsive reactions.

Introducing the RACE Method

Timestamp: [10:31] – [15:00]

To manage these responses, Rebecca introduces the RACE method—a four-step strategy initially used in juvenile justice programs and now applicable to adults. RACE stands for Recognize, Assess, Cope, and Evaluate.

“RACE... meaning recognize, assess, cope and evaluate. When they learn this skill, they practice, they got better, and so can you.” – Rebecca Hunter [12:45]

This method aims to transform reactive moments into opportunities for emotional regulation and personal growth.

Step 1: Recognize

Timestamp: [15:01] – [18:30]

The first step involves creating self-awareness in the moment of triggering. Rebecca advises listeners to identify and acknowledge their emotional state.

“Do a little bit of inquiry. Some examples of questions you can ask are, what's going on with me right now? What am I feeling? What just set me off?” – Rebecca Hunter [16:20]

Recognizing the trigger allows individuals to understand that their reaction is a response to something internal, often linked to past experiences.

Step 2: Assess

Timestamp: [18:31] – [22:00]

Next, Rebecca encourages assessing the validity of the perceived threat. This involves questioning whether the current situation is as dangerous or overwhelming as it feels.

“Is this situation as dangerous as it feels in my body? Am I truly powerless right here?” – Rebecca Hunter [19:50]

This step helps in distinguishing between actual threats and those amplified by past traumas, providing a clearer perspective on the present moment.

Step 3: Cope

Timestamp: [22:01] – [28:00]

Once recognition and assessment are complete, the focus shifts to coping mechanisms to regulate the nervous system. Rebecca suggests several strategies:

• Physical Activity: Taking a walk or moving the body to release tension.
• Breathing Exercises: Engaging in slow, deliberate breaths to calm the system.
• Naming Feelings: Verbally identifying emotions to create psychological distance from them.

“You don't have to fix the situation right here. Really. You're just working to calm your system and try to process what's happening in a functional way.” – Rebecca Hunter [24:30]

These techniques help in reducing the immediate physiological arousal, allowing for more measured responses.

Step 4: Evaluate

Timestamp: [28:01] – [32:00]

The final step involves reflecting on the triggering event after it has passed. This evaluation fosters personal growth by analyzing what worked, what didn’t, and how to handle similar situations in the future.

“What did we do in that situation, what worked out well, what didn't work out so well...” – Rebecca Hunter [30:15]

Through consistent application, this step builds self-trust and enhances emotional regulation, making individuals less reactive over time.

Application and Benefits

Timestamp: [32:01] – [38:00]

Rebecca underscores that triggers are universal and present opportunities for growth rather than signs of weakness. By employing the RACE method, individuals can transform challenging emotional responses into moments of self-awareness and resilience.

“Triggers are a huge opportunity. Whereas most people feel like every time they get triggered they're like messed up or they're not doing life right.” – Rebecca Hunter [34:50]

She emphasizes that with repeated practice, the RACE method helps in becoming more present, reducing reactivity, and fostering deeper emotional connections.

Conclusion

Timestamp: [38:01] – [40:00]

In wrapping up, Rebecca reiterates that understanding and managing triggers is a vital skill for empathic high achievers. She encourages listeners to adopt the RACE method to navigate their emotional landscapes with greater ease and stability.

“The race method... will help you respond with clarity instead of chaos or blowups.” – Rebecca Hunter [39:20]

Rebecca invites listeners to engage further with the podcast’s resources and to seek additional support if needed, reinforcing the importance of continuous personal development.

Key Takeaways

• Triggers are intense emotional reactions stemming from past experiences, not necessarily present threats.
• Physiological Response: Activation of the amygdala leads to stress hormone release, preparing the body for fight, flight, or freeze.
• RACE Method:
  • Recognize: Acknowledge the emotional response.
  • Assess: Evaluate the validity of the perceived threat.
  • Cope: Implement strategies to calm the nervous system.
  • Evaluate: Reflect on the experience to foster growth.
• Benefits: Enhanced emotional regulation, reduced reactivity, and increased presence in daily life.

Resources Mentioned:

• Website: takeouttherapy.com
• Featured Episodes:
  • Highly Sensitive People Are Gifted & Challenged With Empathy and Overthinking
  • Manage Your Anger Without It Hijacking Your Life

By leveraging the insights and strategies shared in this episode, empathic high achievers can better navigate their emotional landscapes, transforming triggers from sources of overwhelm into catalysts for personal growth and resilience.