In recovery, a trigger is defined as “a stimulus that elicits a reaction”. This includes situations, emotions, or environments that prompt cravings or the urge to return to substance use. Triggers are a natural part of recovery, but they can be powerful, and if not properly managed, lead to relapse. For people managing a dual diagnosis, triggers can also worsen mental and emotional health symptoms.
The good news is that with the right strategies in place, you can learn how to recognize, avoid, and cope with them effectively. Here are 10 essential tips to help you do this and maintain a healthful life in recovery.
1. Identify Your Triggers
Understanding what sets off your cravings is the first step. Common catalysts include, but aren’t limited to:
- Unmanaged stress
- Social gatherings where alcohol or drugs are present
- Emotions such as anger, boredom, fear, or insecurity
- Negative thoughts or traumatic memories
- Specific people or places associated with past use
Make a list of your most troubling triggers, then work with a rehabilitation specialist on ways to be more proactive about handling them.
2. Develop Healthy Coping Mechanisms
Instead of turning to substances when you’re troubled by intense emotions or certain thoughts, use more progressive methods such as exercise, meditation, deep breathing, or journaling. Take a moment to pause and engage in one of these strategies to help center yourself and redirect your focus.
3. Build a Solid Support Network
Not sure how to do this? Focus on people you trust. Think of different family members, friends, mutual aid or 12-Step programs, or some type of sponsor or mentor. Make a pact with participants in your support network that you can reach out to them anytime you feel triggered and they’ll provide immediate support and perspective. If some of these people are also on the road to recovery, they’ll be able to offer additional insight on how to manage what you’re feeling and thinking at the moment and help you move through it.
4. Design a Relapse Prevention Plan
It should include specific actions you’ll take when faced with cravings or triggers, as well as the people you can reach out to for support. It should also cover potential high-risk situations, such as being around people who still use substances, and outline how you’ll handle them. Having a plan in place helps you feel more prepared and confident.
5. Create a Sober Environment
If you’re regularly exposed to people who or situations that trigger your cravings, it will be much harder to maintain recovery. Consider making changes to your living space or social circle. Distance yourself from individuals who don’t respect what you’re trying to achieve and create a home environment free of substances and associated triggers. A clean, clutter-free, and calm environment helps you feel more grounded and secure.
6. Practice Mindfulness
This is the process of being present and aware of your thoughts, feelings, and bodily sensations without judgment. When you’re faced with a trigger, practicing mindfulness allows you to acknowledge the craving without acting on it. Techniques such as focused breathing or guided meditation can help you stay in the moment and regain control over your emotions, making it easier to resist the urge to relapse.
7. Stay Physically Active
Exercise is one of the best ways to manage stress and reduce cravings. Whether it’s going for a walk, practicing yoga, or hitting the gym, regular movement a few days a week releases endorphins, which improve mood and overall well-being. Exercise also provides an excellent opportunity to establish new, healthy routines that support your recovery.
8. Establish a Self-Care Routine
When you’re physically healthy, well-rested, and emotionally balanced, you’re better equipped to handle stress and triggers. Prioritize self-care activities such as getting enough sleep, eating a balanced diet, practicing relaxation techniques, and engaging in activities that bring you joy. When you feel good about yourself, you’re stronger in the face of challenges.
9. Learn to Say No
There will be times when people or situations try to pull you back into old habits. Whether it’s an invitation to a party where substances are present or pressure from friends to “just have one drink,” it’s crucial to have the confidence to say no. Setting boundaries is an essential skill in recovery. You don’t owe anyone an explanation—simply stating that you’re committed to your recovery is enough.
10. Celebrate Your Progress
It’s important to acknowledge and celebrate the small victories in your recovery journey. When you successfully navigate a trigger without resorting to substance use, take a moment to congratulate yourself. Recognizing your progress reinforces your recovery commitment and helps build confidence in your ability to handle future challenges.
Find More Recovery Solutions at Great Oaks
As a premier addiction rehabilitation and dual diagnosis treatment center, Great Oaks Recovery Center outside of Houston, Texas, our board-certified medical team designs individualized, whole-person care plans that introduce you to various techniques and therapeutic tools to face challenges in your recovery journey. With time, practice, and the right support, you can regain control over your life and continue moving toward a healthier, substance-free future. Talk to a member of our admissions team to learn more about our treatment philosophy.
