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PPS Blog

5 Steps to Managing Addiction Triggers

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If you’re on the path to addiction recovery, you’ve probably faced moments where staying sober feels incredibly challenging. Maybe it’s a specific situation, an overwhelming feeling, or even just a tough day that brings cravings back. These moments—called triggers—are a normal part of the recovery process. Learning how to manage them can make all the difference in staying on track.


Whether you’re worried about relapse or looking for ways to strengthen your recovery, this guide is here to help. We’ll explore how to identify your triggers, develop coping strategies, and build a plan to stay sober, even when things get tough. Remember, seeking help and creating a plan is a powerful step forward.


  1. Understanding Relapse: What It Is and How It Happens

Relapse is when someone in recovery returns to substance use after a period of sobriety. It’s important to remember that relapse doesn’t mean failure—it’s a sign that your plan may need adjusting. Relapse often happens in stages: emotional, mental, and finally, physical relapse. In the emotional stage, you might feel anxious, stressed, or disconnected. Mentally, you may begin thinking about using again, romanticizing past use, or downplaying the risks. Eventually, without intervention, this mental state can lead to physical relapse. Recognizing this progression early is key to prevention.


  1. Identify Your Triggers

Triggers are events, emotions, or situations that cause cravings or tempt you to use again. They can be internal (feelings like anger, loneliness, or boredom) or external (places, people, or situations associated with past substance use).


To manage addiction triggers, start by identifying them. Ask yourself:

  • When do I feel most tempted to use?

  • What situations make me feel overwhelmed, stressed, or anxious?

  • Are there specific people or environments that remind me of my substance use?


By keeping a journal of your triggers, you can start to see patterns and gain control over how you react to them. For example, if social gatherings where alcohol is present are a trigger, you can plan ahead by attending with a sober friend or choosing alternative activities.


  1. Build a Relapse Prevention Plan

Having a relapse prevention plan is a proactive way to manage triggers and maintain your recovery. A solid plan includes:

  • Recognizing early warning signs: This might include feeling irritable, isolating yourself from your support network, or starting to glamorize past substance use.

  • Identifying trusted contacts: Have a list of people you can turn to for support. This could be a therapist, sponsor, close friend, or family member.

  • Setting boundaries: If certain situations or people are triggers, it’s essential to set boundaries. This might mean avoiding certain places or having an exit plan if you feel uncomfortable.


Your plan should evolve with you, and it’s a good idea to revisit and adjust it as needed.


  1. Coping Mechanisms to Manage Triggers

When you encounter triggers, having coping mechanisms at your disposal can make all the difference. Here are a few strategies to try:

  • Craving Management: Cravings are a natural part of recovery and can feel overwhelming at times. One key to managing cravings is to acknowledge them without judgment and to create a plan for how to respond when they arise. This can include:

    • Urge Surfing: A technique where instead of giving in to the craving, you "ride the wave" of the urge, noticing its rise and fall without acting on it. Cravings are temporary, and you may find they pass without needing to act.

    • Delay, Distract, and Decide: When a craving hits, practice delaying any immediate action for a few minutes. Use this time to distract yourself with a different activity, such as taking a walk or talking to a supportive friend. After the delay, decide whether or not to act—often, the craving will have subsided enough to make a healthier choice.

  • Grounding techniques: These are exercises that help you stay present in the moment, such as focusing on your breath, naming things you can see or hear around you, or practicing progressive muscle relaxation.

  • Mindfulness and meditation: Practicing mindfulness can help you become more aware of your thoughts and feelings without judgment. By acknowledging triggers and cravings without reacting impulsively, you can create space to make healthier choices.

  • Distraction and healthy outlets: Engage in activities that bring you joy and keep your mind occupied, such as exercising, journaling, or working on a creative project. These outlets not only help distract you but also reinforce healthy habits.

  • Self-compassion: If you find yourself struggling or slipping, be kind to yourself. Recovery is difficult, and setbacks are part of the process. Rather than dwelling on mistakes, focus on what you can do to regain control and move forward.


  1. Staying Committed to Long Term Recovery

Recovery is not a destination—it’s a journey that requires ongoing commitment. Regularly revisiting your relapse prevention plan and checking in with your support network can help you stay grounded. Whether it’s through therapy, peer support groups, or simply leaning on loved ones, staying connected is essential.


Finally, don’t forget to celebrate your wins! Every day of sobriety is a victory, and milestones—whether big or small—deserve recognition. Staying motivated and proud of your progress will help you stay resilient, even in the face of challenges.

 

Ready to start your recovery journey with the support of a professional? Contact us today to make an appointment with an addiction specialist at PPS.



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