Continuing to have cravings after addiction treatment is natural. The things that trigger you to misuse alcohol before treatment don’t magically disappear afterward. It is up to each person to change the way they react. Navigating alcohol triggers is a vital part of maintaining long-term recovery.
What Are Alcohol Triggers?
Triggers are both internal and external. Internal triggers relate to emotions, such as fear, anger, and boredom. Physical pain and illness may also be internal triggers. External triggers involve other people, places, and events.
People have different triggers depending on their history and life experience. What makes one person think about relapsing may not bother someone else. That’s why it’s so important for each individual to discover their triggers and make a plan for what to do when they occur.
Identifying Triggers
There are several ways to better understand your individual triggers. Learning to identify triggers is included in a comprehensive treatment program, but this isn’t a “one-and-done” task. Navigating alcohol triggers is a lifelong job because triggers can change from year to year.
Self-reflection is the path to identifying triggers. Some exercises for self-reflection include:
- Journaling
- Keeping a trigger diary
- Speaking with a therapist or addiction specialist
The goal is to identify the feelings, places, people, or experiences that put you in a high-risk situation.
Tips for Navigating Alcohol Triggers
Once triggers have been identified, the next step is to learn how to cope with them. Avoiding relapse is a proactive, not passive, experience. These tips for developing coping mechanisms may help.
Find Social Support
Establishing a support system after leaving treatment is crucial for many reasons. A support system can be made of friends, peers, and family members who have taken the time to educate themselves about the recovery process. Support groups like 12-step meetings can also be helpful.
Self-Care
Eating a healthy diet, getting adequate exercise, and practicing good sleep habits are essential to navigating alcohol triggers. Being tired, hungry, and worn out makes you more vulnerable to stress. One study shows that even a single night without sleep can affect decision-making capabilities.[1]
In addition, these forms of self-care help maintain energy and mood regulation. When you feel strong and positive, you are in a better position to make good choices.
Helping Others
Being of service is a cornerstone in most treatment programs. Giving to others increases gratitude and may reinforce your innate coping mechanisms. Consider volunteering to help yourself while you help others. Volunteerism has been shown to promote physical and mental health and relieve stress.[2]
Practice Mindfulness
There are many ways to become more mindful. You might choose to meditate, go for a walk, or participate in a creative activity, such as painting or carpentry. Staying mindful means staying present in the moment — not dwelling on the past or worrying about the future.
Alcohol triggers are often caused by worry, shame, or other feelings that are attached to the past or future. If you do experience a trigger, being mindful can help you recognize what caused a desire to misuse alcohol so you can avoid it in the future.
Consider Outpatient Care
If you are struggling to avoid triggers and fear your sobriety is at risk, consider enrollment in an outpatient program. Even if you have successfully completed a treatment program, outpatient care can provide the extra safety net of support and education to help you recover.
Outpatient care provides the flexibility needed to work and meet family responsibilities while taking steps to protect your health.
Make a Plan
What will you do when you experience a trigger? Don’t wait until it happens to make a plan. Know who you will call for support, and make sure you have their contact numbers. Maybe a strenuous workout helps you manage triggers, or maybe getting together with sober friends is most effective. Make a list of instructions for yourself, and follow those instructions when you are struggling.
Staying Healthy for Life
Managing recovery takes vigilance, especially during the early stages when people are still learning how to cope without the use of alcohol. Navigating alcohol triggers is part of that management. Experiencing temptations doesn’t mean you are failing or that treatment didn’t work. It is an expected part of recovery, and there are steps you can take to prepare in advance.
To learn more about navigating alcohol triggers and maintaining recovery, contact Silver Sands Recovery today.
Sources:
[1] https://neurosciencenews.com/sleep-loss-decision-making-25287/
[2] https://www.health.harvard.edu/blog/volunteering-may-be-good-for-body-and-mind-201306266428
About the author:
Lisa Waknin is the Founder and Director of Silver Sands Recovery, located in Prescott, Arizona. Lisa started Silver Sands Recovery after immersing herself in the addiction treatment world for several years to figure out what could be done differently to help her daughter and others like her to overcome addiction and stay sober. She believes in a hands-on treatment approach, which includes taking someone out of their environment, providing a 90-day program in a structured environment. During treatment, clients not only recover physically but also learn to live their life again. Lisa is a sought-after expert speaker for recovery support groups, charities, schools, communities, and companies wanting to educate themselves on the explosion of opiate and heroin abuse in our country and the best way to understand, treat, and beat it.
