# Emotional Trigger Reflection Tool

Describe a situation that upset you more than you expected. This tool builds a reflection prompt you can paste into Claude or ChatGPT to help you understand what may have been going on beneath the surface.

What happened, and how did you react?

Describe one specific moment as plainly as you can. Include what was said or done, and how you responded. You do not need to have handled it well.

Best results usually come from describing one specific moment rather than a general pattern. 0/1500

Please describe your situation before generating.

How intense was your reaction?

Be honest. This shapes how deeply the prompt explores the underlying cause.

Who was involved?

English variant

Select any that felt present, even if you are not completely sure. You can choose more than one.

Anger Anxiety Hurt Shame Sadness Fear Jealousy Frustration

For example, anything relevant about your history with this person, or whether this type of situation has come up before. 0/1000

This tool helps you explore your emotional patterns, not diagnose them. The prompt it creates is a starting point for reflection, not a clinical assessment.

Your prompt is ready

Copy this and paste it directly into Claude or ChatGPT.

For best results, paste this in and answer any follow up questions honestly and specifically. Consider asking the AI to elaborate on specific points or to provide alternative perspectives.