WHAT IS A TRIGGER?
A trigger is anything that brings back thoughts, feelings, or memories of an addiction.
Having an addiction to drugs or alcohol is complicated, with no one specific cause or reason behind it, and recovery can be very challenging. Many people will require addiction treatment to reclaim their lives once they become addicted to drugs or alcohol.
Triggers are an example of why staying away from drugs and alcohol isn’t as simple as it seems. For many individuals, recognising and preventing relapse is one of the most challenging aspects of recovery.
Identifying addiction triggers is essential to recovery as it helps individuals better understand their cravings and thought patterns and proactively develop coping strategies and prepare for potential challenges.
IDENTIFY YOUR TRIGGERS
Identifying addiction triggers can be particularly difficult, especially during the early phases of recovery. However, understanding and recognising specific triggers that may lead to a return to drug or alcohol use is essential for maintaining your recovery.
These triggers can be broken down into categories, such as environmental, emotional, behavioural, and psychological factors.
ENVIRONMENTAL TRIGGERS
Environmental triggers refer to external factors that can lead to a relapse during recovery from addiction. These triggers can include specific people, places, events, or emotions that remind the individual of their past substance use.
Examples of environmental triggers:
- Being in specific locations associated with past use
- Being around people who actively use drugs or alcohol
- Financial problems and the associated stress
- Relationship problems
- Special occasions, such as celebrations (birthdays, Christmas).
- Seeing drug or alcohol use on social media, in movies or on TV.
Identifying and limiting contact with people who may trigger a relapse is an important part of recovery. Similarly, carving out time for self-care activities like exercise, meditation, or reading can help manage negative emotions and stress that could otherwise lead to substance use. By developing an awareness of your personal triggers and proactively planning to avoid them, you can take important steps towards sustained recovery.
EMOTIONAL TRIGGERS
Emotional triggers – such as anger, sadness, loneliness, boredom, or stress – can lead to relapse during recovery. Strong emotions like anger, or even joy, can increase the urge to use.
Examples of emotional triggers:
- Feeling lonely or isolated
- Feeling overwhelmed by activities and responsibilities
- Focusing on mistakes you made in the past
- Experiencing strong emotions such as anger or joy
Practicing self-care through healthy activities like exercise and meditation can help reduce the risk of relapse triggered by emotional addiction. Additionally, building a strong support network with friends and family who understand your recovery journey can be highly beneficial.
BEHAVIOURAL TRIGGERS
Certain activities and habits can act as behavioural triggers, increasing the risk of relapse during recovery.
Behavioural addiction triggers can stem from a variety of sources, including viewing drug-related content online, engaging in activities linked to the addiction (like playing video games), or simply having unstructured free time.
Examples of behavioural triggers:
- Having too much free time
- Skipping scheduled activities, such as fellowship meetings
- Not maintaining healthy eating and sleep routines
- Setting unrealistic goals without action plans to achieve them
To avoid behavioural triggers related to substance use, it’s important to establish a new daily routine that does not include activities associated with substance use. Filling your free time with alternative activities such as reading, writing, exercising, or taking a walk can be great substitutes.
Establishing clear and healthy boundaries with individuals in your network who continue to use drugs or alcohol can also be highly beneficial.
PSYCHOLOGICAL TRIGGERS
Negative thoughts and beliefs that can lead to relapse during recovery are known as psychological triggers. These may include self-doubt, fear of failure, feelings of worthlessness, or shame. Psychological triggers frequently coincide with emotional triggers, as both originate from unresolved trauma or stress.
Examples of psychological triggers:
- Negative thinking and focusing on the past
- Being overly hard on yourself when something goes wrong
- Blaming yourself entirely when something doesn’t work out and not thinking about other factors
Identifying and resolving unresolved trauma or stress, as well as changing any negative self-perceptions or beliefs can help you manage your psychological triggers.
METHODS TO IDENTIFY TRIGGERS
Keep a journal
Keeping a journal is a very useful tool to identify and manage triggers. Having a record of experiences can help you to develop strategies for when you need them.
You can also use your journal to note difficult feelings or thoughts, so that you can learn to better understand the triggers.
Keep a note of when you were triggered
Make a note of what triggered you and details such as who, what and when – this information can help build understanding and insights into what actions you can take in future to prevent this happening again.
Identify risky situations
Taking the time to identify a risky situation ahead of time is important in managing and avoiding triggers. These may be social situations or get-togethers with certain people that you associate with substance misuse.
If you or a family member need support with drug or alcohol issues, you can contact us here or phone 01 4736502 to make an appointment. We have locations in Bluebell, Inchicore and the North Inner City of Dublin and we are open Monday – Friday.
