How Do I Cope With Triggers in Recovery?
Contrary to what some may believe, achieving recovery is not as simple as merely stopping substance use. Recovery is a lifelong journey that requires an individual to turn inward and address what situations and life experiences have caused them to turn to alcohol and other drugs as a form of coping. This process of self-discovery must be persistent throughout recovery, as new obstacles and "triggers" are bound to surface from time to time. Learning how to address appropriately, manage, and cope with triggers is instrumental for lasting success in recovery.
What Are Triggers?
In society, the term "trigger" is often used to describe something that evokes an emotional reaction in someone. For those in addiction recovery, this term defines a stimulus or circumstance that elicits a craving response for alcohol and other drugs. It is essential to understand that this craving response is not always physical. Often, the most destructive triggers are ones that first elicit an emotional response, which can eventually transform into a craving response.
Many sources define a trigger as solely an external stimulus. As a result, many addiction treatments teach clients to avoid their triggers or learn how to control the emotional responses that their triggers may provoke.
However, a journal published by Frontiers in Psychology challenges this phenomenon and associated treatment routes by stating the following:
“In this way, where “trigger” is considered as an “external” stimulus inducing a reaction, its scope is only at the psychological level and does not address the uniqueness of complexity. Instead, we offer a re-understanding of the “trigger” as something “internal” that relates all levels of complexity and requires dialogue between different levels mentioned above. ”
In other words, it can be helpful to acknowledge triggers as an internal experience rather than placing blame on an external source or stimulus. The emotions that arise from an external trigger result from an individual's specific life circumstances.
While using avoidance tactics for triggers may be necessary to achieve initial abstinence, it is unrealistic to avoid triggers forever. Throughout recovery, inner triggers must be addressed and managed. Learning how to cope with triggers and the emotions that surface because of them is key to sustaining long-term sobriety.
The Subjectivity of Addiction Triggers
While many people in addiction recovery will experience similar addiction triggers, it is important to understand that triggers are subjective. Likewise, no person should assume that others will understand why certain things or experiences may be triggering to their recovery.
An addiction trigger can be a person, place, memory, subject, or item. Triggers rarely ever remain stagnant; they tend to change over time. Further, risk factors for substance use disorder (SUD) and relapse can often surface in the form of an addiction trigger.
Here are a few examples of common risk factors and triggers that could increase one's risk of relapse throughout early and long-term recovery:
A bar or nightlife scene
Stressful family obligations
Work stress
Being around an old friend that still engages in substance use
Having easy access to alcohol and other drugs
Boredom
Thoughts about whether one could try to use again and have control over their substance use
Losing a job
Getting a divorce
Experiencing chronic pain
Valuable Ways to Cope With Addiction Triggers
Learning to cope with triggers is a process that takes time. Addiction treatment can do wonders for helping individuals identify and address the underlying causes of their substance abuse. Further, treatment can also aid individuals in recognizing and managing addiction triggers as they present themselves throughout the treatment process.
Whether an individual is currently in treatment or not, there are ways that individuals in recovery can work to cope with addiction triggers. Consider the following steps:
Become Mindful of Triggers
Before working to cope with triggers appropriately, an individual must first identify what situations and stimuli may be triggering to their sobriety. Although this process can begin with a simple reflection, it requires persistence.
Learning to recognize addiction triggers requires the use of mindfulness in everyday life. This means when an individual is going about their day. They actively take inventory of how their surroundings and experiences make them feel. They are paying attention to what is happening in the present moment without judgment.
It can be helpful to keep track of triggers in a journal or notebook. This way, individuals in recovery can reflect on what situations may evoke problematic emotional responses and trigger their substance cravings. As mentioned previously, avoiding these situations while attempting to achieve initial sobriety may be helpful.
Seek a Deeper Understanding of Triggers
Once a person identifies a trigger, it can be helpful to seek a deeper meaning for why something is triggering. Often, it can help to participate in trauma-focused therapies, which help clients work through unresolved traumas. It is also possible that a specific trigger did not develop from trauma. Instead, perhaps it developed from a conditioned response.
For example, consider the following trigger: having a conversation with a parent about recovery. A common reason why this might be triggering is if a parent is unsupportive of their child's decision to become sober. If this is the case, it may be wise to cut off contact with the unsupportive parent until the child is comfortable with sobriety. If this is still triggering throughout long-term recovery, the child must learn to set boundaries with the unsupportive parent to protect their sobriety.
Learn New Coping Skills
Utilizing healthy coping skills is vital in appropriately coping with addiction triggers. Here are some examples of healthy coping skills that individuals can utilize throughout recovery:
Attend regular support group sessions
Seek support from a Recovery Companion
Practice gratitude
Attend individual psychotherapy sessions
Learn to prioritize relaxation and self-care
Engage with activities that you enjoy
Improve your diet and exercise regularly
Like addiction recovery, learning how to cope with triggers is a lifelong process. At Next Level Recovery Associates, we understand how challenging it can be to cope with addiction triggers, no matter how long you have been in recovery. We believe in utilizing a personalized approach when helping our clients, specializing in those struggling with substance use disorders, including addiction. While treatment is vital for your recovery success, we recognize that support and knowledge can significantly impact your motivation to sustain lasting sobriety. This only scratches the surface of the services we offer. To learn more about how we can help you, email us today at consult@nextlevelra.com.