How To Fight Addiction Triggers

An addict is always in recovery. I am sure you have heard that statement before, as there is no cure for addiction. Once you enter recovery, that is where you will stay unless you relapse. For many people, the risk of relapsing can feel close, especially when cravings hit unexpectedly.

Let’s face it. Relapse happens. In fact, according to the National Institute on Drug Abuse (NIDA), 40 to 60% of people will relapse at least once after entering recovery. Addiction waits for the moment you let your guard down, and triggers can flood you with cravings that may send you spiraling unless you have a plan.

You are one step ahead if you already know your triggers and how to avoid them. If not, keep reading.

What Are Triggers?

It doesn’t matter what substance you used. There will be certain things, places, people, emotions, or situations that remind you of your addiction. Simply put, these are your triggers. Triggers force you to choose whether you will remain in recovery or move toward relapse.

If you want a deeper explanation of how temptation can build through emotions and thoughts, read Temptation Is Always There.

Triggers can arise at any time. For instance, let’s say that since entering recovery, you have discovered how pleasant the grocery store is on a Friday night. Armed with tools from treatment, you have replaced old activities with new ones. So, you buy groceries instead of hanging out with old buddies and getting high on a Friday night. It feels safe. However, this night, your old friends stop in the same store to grab snacks before they start partying. You come face to face with them. What do you do?

That is how quickly relapse can begin taking form. You must stay alert and avoid overconfidence. You may think you won’t be tempted, but sometimes it only takes one small trigger.

Let’s look at different types of triggers you may encounter. Some may apply to you, others may not. The goal is to identify your personal triggers so you can recognize them early.

Environmental Triggers

Environmental triggers are associated with specific places. Examples include clubs or bars, a particular park, a certain neighborhood, a hotel, or an old friend’s house. These are places where you may find yourself reminiscing about the past.

Another environmental trigger is placing yourself in a situation where you know you will have easy access to drugs or alcohol. Many social events, celebrations, parties, and concerts can fall into this category.

Social Triggers

Social triggers show up in interactions with other people. Running into old friends who still use can be a major social trigger, but it doesn’t stop there. Social triggers can include:

• Relationship troubles or the ending of a relationship
• Getting yelled at or having your behavior or life criticized
• Meeting with people you may have hurt in the past
• Disagreements with co-workers
• Social isolation

If someone you care about is struggling with alcohol use and you are trying to support them while protecting your own recovery, you may find this helpful: How to Help an Alcoholic Friend.

Emotional Triggers

Strong feelings can act as triggers. Many people used substances to comfort themselves or to escape emotional discomfort. These triggers are not only negative emotions. Positive emotions can be risky too, especially when celebration leads to lowered boundaries.

Here are a few common emotional triggers:

• Stress. Finding your place in life after treatment can feel overwhelming.
• Underlying mental health disorders
• Anger
• Fear
• Frustration
• Depression
• Celebratory feelings

If you are trying to understand patterns that often show up in addiction, including emotional drivers and common relapse risks, review the most common addiction issues.

How To Avoid Triggers

The most important thing you can do for your recovery is to know your triggers and have a plan. Build coping skills that help you ride out cravings without acting on them. Triggers can show up at any time, in any place, and in any circumstance. The goal is not perfection. The goal is preparation.

• Accountability: Have someone you trust who can act as an accountability partner. This is someone you can call when you are struggling with a trigger or when you think you may soon face one. An accountability partner can help you slow down, think clearly, and refocus on what matters.
• Relaxation techniques: Whether it’s meditation, yoga, or controlled breathing, relaxation skills can help you re-center when you are facing a trigger.
• Honesty: Addiction often involves secrecy. Recovery requires honesty, especially with the people supporting you. Cravings can be normal. Hiding them can be dangerous.
• Thought-stopping tools: Call someone, do a puzzle, take a walk, or engage in conversation with someone nearby to disrupt the mental spiral.
• Assertiveness: If you find yourself in a situation you know is unsafe, leave. Change the circumstance. Ask for help. Walking away is a recovery skill.
• Exercise: Exercise supports recovery by improving health and releasing endorphins that stabilize mood. The most useful options are the ones you can do quickly when cravings spike, such as walking, running, biking, or swimming.

If you want more practical prevention strategies you can use daily, read 10 strategies for substance abuse prevention.

All in all, the choice is yours. You have learned skills, and real life is where you use them. Know your triggers and know how to fight them. You can only overcome this if you are prepared.

Sources:

1. National Institute on Drug Abuse. Treatment and Recovery. National Institute on Drug Abuse. Published July 2020. Accessed October 14, 2022. https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/treatment-recovery
2. Post C. 7 Ways To Have Fun At Parties As The Only Sober Person. SELF. Published November 9, 2015. Accessed October 14, 2022. https://www.self.com/story/ways-to-have-fun-as-the-only-sober-person
3. Javitch DG. 7 Steps to Defuse Workplace Tension – Workplace Conflict – Entrepreneur.com. Entrepreneur. Published July 29, 2010. Accessed October 14, 2022. https://www.entrepreneur.com/leadership/7-steps-to-defuse-workplace-tension-workplace-conflict/207680
4. Edberg H. How to Overcome Your Fear: 7 Tips from the Last 2200 Years. The Positivity Blog. Published April 15, 2021. Accessed October 14, 2022. https://www.positivityblog.com/how-to-overcome-your-fear-7-tips-from-the-last-2200-years/
5. Vozza S. Why an Accountability Buddy Is Your Secret Weapon for Faster Growth. Entrepreneur. Published August 29, 2013. Accessed October 14, 2022. https://www.entrepreneur.com/growing-a-business/why-an-accountability-buddy-is-your-secret-weapon-for/228077