Triggers—people, places, emotions, or situations that create urges to use substances—are an inevitable part of recovery. But triggers don't have to lead to relapse. With the right strategies, you can learn to navigate triggers while maintaining your sobriety.
Understanding Triggers
Triggers generally fall into two categories:
External Triggers:
Internal Triggers:
Strategies for Managing Triggers
1. Know Your Triggers
The first step is awareness. Keep a journal tracking when cravings occur. What were you doing? How were you feeling? Who were you with? Patterns will emerge that help you anticipate and prepare.
2. Avoid When Possible
Especially in early recovery, avoiding triggers is wise. This might mean:
3. Develop Coping Skills
For triggers you can't avoid, coping skills are essential:
**Grounding techniques:** When a craving hits, engage your senses. Name 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, and 1 you can taste.
**Deep breathing:** Slow, deep breaths activate your parasympathetic nervous system and reduce stress.
**Delay and distract:** Cravings typically peak and subside within 15-30 minutes. Distract yourself with an activity until it passes.
4. Build a Support System
Having people you can call when triggered makes a huge difference. This might include:
5. Practice Self-Care
The acronym HALT reminds us to check: Am I Hungry, Angry, Lonely, or Tired? These basic needs, when unmet, can intensify triggers. Regular sleep, nutritious food, social connection, and stress management all support sobriety.
6. Reframe Your Thinking
Cognitive techniques can help you respond to triggers differently:
When Triggers Lead to Relapse
Relapse isn't failure—it's a signal that treatment needs adjustment. If you're struggling with triggers, reach out for help. Your treatment plan may need to be intensified or modified.
At Guidance Recovery Services, we help clients develop personalized trigger management plans. Our therapies teach practical coping skills that work in real-life situations.