Coping with Triggers in Recovery: Practical Strategies for Staying on Track

Why Coping with Triggers Matters in Recovery

Triggers are a common part of recovery, and they can be overwhelming. Whether it’s certain places, people, or emotions, triggers remind us of past behaviors and the appeal of losing ourselves to substances or maladaptive acting out. But learning how to cope with triggers can be the difference between staying on track and experiencing a relapse.

This post will guide you through understanding what triggers are, how to identify them, and practical ways to manage them so you can stay grounded in recovery.

What Are Triggers?

A trigger is anything that activates memories, feelings, or urges connected to past substance use. For some, a trigger might be a specific thing or person, like a certain bar they drank in, a neighborhood where their dealer lived, or a friend they used to party with. For others, triggers are internal feelings like stress, anxiety, anger, loneliness, or boredom.

Why Triggers Are Powerful

Triggers tap into deeply ingrained habits, and they can activate cravings or impulsive thoughts. Knowing what triggers you—and preparing for these moments—makes them less overwhelming and easier to manage. The end goal is to avoid a relapse!

Step 1: Identify Your Personal Triggers

Common Types of Triggers

Here are some triggers many people in recovery encounter:

• Environmental Triggers: Places, people, or things connected to past use.

• Emotional Triggers: Feelings like anger, sadness, or excitement that can lead to cravings. Some used drugs or alcohol to celebrate good times, others to commiserate over bad times, and a lot of us did both!

• Routine-Based Triggers: Daily routines that used to involve substances, like finishing work, driving through certain parts of the city, or being home alone without our spouse keeping an eye on us.

• Physiological Triggers: Such as extreme fatigue or insomnia.

  
  

Self-Reflection Exercise

Start by making a list of situations, people, and emotions that bring up cravings or thoughts about substance use. Reflect on recent times when you felt triggered—what were you doing, who were you with, and what emotions were involved?

💡 Reflection Tip: Ask yourself, “What situations consistently make me think about using?”

Step 2: Develop Coping Skills for Managing Triggers

1. Practice Deep Breathing and Mindfulness

When a trigger arises, your parasympathetic nervous system causes your body to go into fight-or-flight mode. Techniques like deep breathing, grounding exercises, or a mindfulness practice can calm your nervous system. Getting a daily mindfulness practice can be part of your "sobriety immune system" - the collection of daily practices that help build up your general resistance to emotional dysregulation, cravings, and relapse.

• Example: Try the 4-7-8 breathing technique (inhale for 4 counts, hold for 7, exhale for 8) to center yourself and refocus.

  
  

2. Create an “Emergency” Coping Strategy

Having a go-to list of healthy distractions can be a lifesaver when you’re triggered. Here are a few ideas:

• Call a supportive friend or sponsor.

• Exercise (a quick walk or even a few stretches) - get the endorphins flowing and find a flow state in regulating your breathing.

• Shift environments by moving to a safe, substance-free location.

• Shock your nervous system by taking a cold shower - it is next to impossible to think about drugs or anything BUT cold water when you are in a cold shower!

💡 Pro Tip: Create a “go-to” plan you can refer to, listing actions or contacts for immediate help.

3. Challenge Your Thoughts with CBT Techniques

Cognitive Behavioral Therapy (CBT) offers practical ways to reframe thoughts. If a trigger brings up thoughts like, “I need this to feel better,” try countering it with facts and alternative thoughts, like, “I’ve handled this before without using.”

Step 3: Build Long-Term Strategies for Trigger Management

1. Work on Emotional Regulation

Triggers often connect to challenging emotions. Tools like Dialectical Behavioral Therapy (DBT) can teach skills for managing difficult emotions effectively. DBT is a suite of skills that have clear instructions to follow. Practicing regular journaling can also help you process and understand emotions before they become overwhelming.

2. Set Boundaries and Avoid High-Risk Situations

In early recovery, setting boundaries with people or places that lead to triggers is essential. As you grow in recovery, you may handle these situations better, but it’s okay to be firm about avoiding environments or relationships that don’t support your goals. You might have to skip a wedding reception or a work happy hour at first, but nobody with long-term sobriety needs to do that forever in order to feel comfortable. Take your time and be patient with yourself.

3. Build a Sober Support System

One of the best tools against triggers is a supportive community. Recovery isn’t meant to be done alone, and having people who understand can provide a powerful buffer against cravings. Consider support groups, therapy, or sober activities that keep you connected and grounded. Talking it out with a fellow person in recovery is one of the most effective ways to purge a craving.

The Role of Therapy in Managing Triggers

Therapy can help you develop personalized strategies for managing triggers and working through deeper issues tied to cravings. Here’s how a therapist can help:

• Identify root causes of triggers and address underlying emotions.

• Build relapse prevention plans based on your unique patterns.

• Practice new coping skills in a safe, non-judgmental environment.

  
  

If you’re considering therapy, look for someone experienced in substance use recovery who can provide guidance tailored to your needs.

You Can Handle Triggers with the Right Tools

Remember, triggers are part of recovery, and learning how to manage them takes time and practice. By identifying your triggers, using coping strategies, and building a strong support system, you can stay in control—even when challenges arise.

Are you ready to take control of your triggers and stay on track in recovery? Contact me today to schedule a free consultation, and let’s work together on building the tools you need for lasting recovery.

Embrace Your Progress

Learning to cope with triggers is part of the growth process in recovery. Each time you overcome a trigger without turning back to substances, you’re building strength, resilience, and confidence. Keep practicing, and remember: the journey of recovery is one of continuous growth. Do not beat yourself every time you have a craving; instead, give yourself credit every time you don't respond to one.