Thank you so much for this @jameselliott !!Hi mate.
Well, for starters we don't want to avoid triggers for the rest of our lives. It will do nothing but give you limiting beliefs and restrict your ability to find fulfilment, so what we want to do, is learn how to remove ourselves from these moods or ideally, learn the source of that reaction and change how we think about that trigger to prevent that slump in mood from ever happening.
Now, without the proper counselling time, practices and processes it would be hard to conduct the necessary CBT to establish the source of the negative emotion, although, I would suggest evaluating it yourself. Why do you feel the way that you do? What caused it and why? Also, as an aside, before you consider this a psychological issue, be sure you've actually had enough sleep, drank enough water, eaten nutritionally satisfying foods and aren't spending too much time with nobheads. Most people's emotional slumps,
Thats the golden fix, to be in a position whereby you can manage all your own reactions, to be completely balanced, resilient and almost stoic (almost, because I'm not a massive fan of stoicism), but that's called self actualisation and that's a double confusing and complex idea. Another time, maybe.
So then, that leaves the alternative of essentially, an effective coping mechanism. I find, depending upon the situation, when I am struggling that I am only ever one work out away from a great mood. Which is a form of self care, take the necessary time to find yours and utilise it. If self care isn't an option, visualisation of a happy memory, a planned event or a more pleasant present moment, might be effective. Controlled breathing and mediation is also a very successful form of scientifically backed mood regulator. Try box breathing, its a US Navy SEAL technique, breathe in for 4, hold for 4, out for 4, rest for 4, with each stage being visualised as an edge of the box, this will relax the activation of your amygdala (emotional centre) and put the control back into the prefrontal cortex (reason and logic), allowing you to rationalise yourself out of that negative state.
Lots of info there, lets summarise?
Look after your physical well being, your lifestyle is extremely important to your mental state, don't @me that your in a foul mood if you eat rustlers burgers for breakfast and only drink pop. If that's not the issue, challenge the source of your behaviour, why are you feeling this way. Then, thirdly, find a decent coping mechanism, from box breathing, meditation, cracking some physical or all of it at once, learn to bring yourself out of it.
Don't deny your emotion, its not how cortisol is managed, cortisol is the stress neurotransmitter, which is also a catabolic chemical, which means it catastrophically effects protein synthesis. In plain speak, it messes about with existing muscle fibre, including the brain. The more stress, the more breaking down of neutrons in the prefrontal cortex so the less rational you become, the more emotionally unstable. Its the science behind why we need to learn, as men, to embrace feeling shit so that we can learn to manage it better.
Best of luck, fair to say, you are not alone.